Recovering from a Tough Run
Once you’ve been running for a while you will want to stretch yourself, or you might find that a run you didn’t intend to be particularly challenging has become so through no fault of your own. This happens when, for example, the weather changes and you find yourself running through intense heat or a sudden heavy storm, or when you have to change your planned route because the terrain is too muddy or wet or because somebody has fenced off what was formerly a running route and you have to work your way home across country.
In any of these cases, you need to bear two things in mind. The first is that a tough run should not be so tough that it causes injury – stop running if you get cramps, slow down if you get a stitch and remember there is no shame in walking part of the distance if you start to feel sick. The second is that you need twice as long to recover from a tough run as from your usual run. So if you normally allow two days between runs, you need to make that four days rest after a particularly gruelling session.
Remember also that tough runs take it out of you physically and mentally. The sense of achievement when it’s over is fantastic, but the determination you need to reach that point should be supported by good nutrition; take glucose tablets and water with you, and good motivation; so remember to play some lively music as you run, or keep focusing on all the gains this run is going to bring you so you don’t get disheartened.
When you get home, take it easy, eat well and stretch and massage tired musles.
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