The art of recovery

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October 4, 2007 4:15 PM |
By Peter Hadzipetros

So Lance Armstrong is running the New York City Marathon again this year. The seven-time Tour de France winner entered last year's race to raise money for his charity.

He set a goal of three hours and made it by 24 seconds. Said it was the hardest thing he'd ever done. Couldn't run for six months after the race. Turned out what he thought were shin splints that wouldn't go away during the race were stress fractures that took a long time to heal.

After that race, he said he'd never run another. A lot of people who run marathons will say that right after a race — when their legs have seized up and they feel like they can't take another step without shrieking in pain.

But it seems he's recovered well enough to run again this year. Says he's shooting for a sub-three hour run again and that he'll be better prepared.

Yeah, running a marathon takes a major toll on your body. And you do need sufficient time to recover.

Prepare properly for the race — or any bout of strenuous exercise — and your recovery will get off on the right foot. That means easing off your training as your race approaches, eating properly before, during and after the race and staying within your limits.

After last weekend's Toronto Waterfront Marathon, my quads were tender for the better part of two days. And on the third day, I laced up the shoes again and went for an easy jog.

There was the temptation to go again the next day, but I resisted. The body may feel good, but when you rush back too soon, you increase your risk of injury. And that's not good when you're trying to keep an almost three-year stretch of running injury-free intact.

And besides, there's plenty of time to get busy with the training when your next marathon is still more than six weeks away.

Comments

Comments (8)

Deb Johnson wrote:Posted: 2007/10/05 at 10:37 AM

I can recall after running my first 1/2 marathon that shriek of pain of walking. How much the legs protest over those first few days. But yes, preparation *DID* help, I'll agree. Doing the Running Room 1/2 marathon clinic really did help me. Talks about the issues, and having the training partners is just gravy. But, for sure, I'd do one again, despite the pain.

Richard mcIlearney wrote:Posted: 2007/10/08 at 10:05 PM

Simply put, there are better forms of cardio exercise than jogging. I have been doing the Lifecycle for 20 years - I am ripped, buff and enjoy superb cardio vascular health. And I have never once injured myself on the Lifecycle. The latter may sound ephemeral but , hey, no injuries works for me.

Jim wrote:Posted: 2007/10/10 at 2:45 PM

No offence Richard, but I take issue with some of your comment:
1. Anyone who can cover 42Km on foot, under 3.5 hrs isn't "jogging"; although, signing the waiver doesn't make all joggers into runners.
2. "Cardio-vascular" is a product of changing oxygen and fuel into kinetic energy. How is sitting in an closed area making a wheel spin aimlessly better than taking in fresh air and propelling your body across milage?
3. Running isn't synonymous with injury. If more people would research, they would know how to run (it really isn't just left, right, repeat), what shoes to wear, and when to take a night off and, I don't know...spend a few hours on a lifecycle if they had to.

johnny longsleeves wrote:Posted: 2007/10/10 at 3:59 PM

Richard,

I agree with you. Why hop on a real bike and risk your life cycling outdoors. There may be hills to climb, pot holes and sewer grates to avoid, 'fresh' air to use during your workout, sun shining in your eyes, other cyclists that might inspire you to go faster or work harder.

It's much easier to drive to a gym and work out in a climate controlled environment, breathing in the stench of the other people working out. I am sure come January, the gym must be packed with people looking to develop your physique.

Once you get onto your lifecycle, be sure to wipe any area your hands may touch with some Lysol. Wouldn't want to catch any of the numerous bacterium found at the gym.

Oh, and don't forget to wipe the bike down with your sweat towel when you are finished. You can imagine how someone else would feel sitting down on a wet bike.

Michelle wrote:Posted: 2007/10/10 at 5:39 PM

I just have one question...why do people who hate running read a blog about running? Do you not have something else to do?

brendan wrote:Posted: 2007/10/11 at 6:45 PM

just ran my first marathon on thanksgiving (ottawa fall colours) and im looking for another to run before the may ottawa marathon.

what marathon are you running in six weeks?

will you still do another three week taper?

Melanie McBride wrote:Posted: 2007/10/15 at 5:41 PM

Yesterday I ran my first marathon (Toronto) and the pain was excruciating. It took an agonizing 5 hours (not so uncommon for a first timer) but I did it.

Today I feel as though I've been involved in an accident. My entire body - inside and out - is humming with pain. My entire back, my ribs, my internal organs ... but especially my legs, are sore. The last thing on my mind is my next run.

So will I run another? Absolutely. In fact, before the race I made a little bracelet out of a Boston Marathon race entry form I picked up at our pre-race expo. I glanced down at it from time to time and thought "this is just the first one." Though I realise the goal is a long way off, it's important to have big goals. If it wasn't for big goals I'd have never run a marathon period.

I don't know if this is all a testament to solid training or insanity but while I dragged myself along the last 10K I thought ... 'no matter what happens, you will do this again.'

Actually finishing, even though it was half hour longer than my estimated (ideal) finish, was extraordinary. That's a feeling you want to have again ... you can't buy it. You gotta earn it.

Wayne wrote:Posted: 2007/11/29 at 2:05 PM

Those who get their cardio from a controlled indoor environment....good for you for not sitting on the couch.

For me however and many others hiking a mountail trial, running on the beach, through the woods across rivers, in -10 - -20C weather or simply through your neighbourhoods and parks that is what it is all about. I have fallen and sprined ankles.

But like the song says live like you were dying, and dropping dead while on a life cycle would suck on so many levels.