Reverse Taper
How was your race at the weekend?
Whatever the outcome of your race, there are some key things that you should do; the first thing is to take some time off; yes, that’s right, you need to REST.
I know that you’ll want to get back to running as soon as possible, potentially wanting to start training for another race as soon as you can.
Reverse Taper
Learning to be patient will ensure that you transition smoothly from essential post-race rest, known as a “reverse taper” to the next structured training cycle without any major dramas.
The purpose of a reverse taper is to reduce the risk of injuries and illness allowing your mind and body to recover. You might not think that you’ve experienced any stress in the lead up to your race, but by taking a few days off to recharge and to feel normal again might enable you to reflect on how you’ve been feeling or behaving over the last month or so.
Let your body recover
The trauma of racing can break down muscles, cause inflammation, and it can generally make you go from feeling like a finely tuned running machine to chewed up and spat out smartie. Physical healing can take a couple weeks or more for particularly hard events, so be patient and don’t hurry back to get an endorphin rush.
Let your mind recover
There isn’t a specific clinical definition for post-race blues but there are plenty of anecdotal stories about runners experiencing feelings that are like other depressive episodes once they’ve reached a race goal and no longer have a structured training plan to follow.
This isn’t talked about enough, mainstream coaching and social media tend to focus on the race and the immediate day after with posts of “Medal Monday”/#smashedit, without much thought to the days that follow.
What about “Comedown Tuesday”or Woeful Wednesday, days where you might experience bouts of depression, anxiety, tiredness, and hunger; the ultimate low after a weekend full of surging endorphins.
Endorphins
Is running a big race event not dissimilar to having a wild, hedonistic partying weekend? The music, the buzz, the love, the shared stories in the queue for the toilet with strangers, come on….everyone loves you! Isn’t this just the same at the start of a big, organised event and continues as everyone shouts your name, telling you how wonderful you are!
However, by Monday evening, you might be questioning your life choices as you reach new depths of irrationality by crying uncontrollably for the lonely old man in the Age Concern advert.
By Tuesday you’re on your 4th plate of cheesey chips and questioning whether you’ll ever look, never mind ever eat an avocado again.
Talk to others
The rational part of your brain begs you to snap out of your sadness as you wildly scroll through your race photos zooming in and out, hyper focusing on the minuscule of flaws, is that really what I look like when I run?
Your friends are fine, or so it would seem, back running, loving it, selfies, Strava, Instagram #smashingit! Will you ever run again, you feel like you’ve put a stone on in weight, yet continue to plough through the crap in the free goody bag! What is wrong with me? It was only last week that Garmin told me I was in peak physical condition!
Talking does help, share how you feel with other more experienced runners, chances are they have experienced similar feelings, sometimes just knowing that you’re not alone helps.
Achievement monster
Whether you had a good, bad, or just plain ugly race, try not to power right through to the next thing without reflecting on all the aspects of your past training block, there are always lessons to be learnt that ultimately will make you a better runner.
And put into perspective that there is no result that will ever satisfy the achievement monster lurking in most of us.
And if your race went well, know that it wasn’t because you were at some magical race weight, it was because you worked your back side off, fueled smart and executed a good strategy on race day. If you race went poorly, you still raced, you turned up and you still need lots of recovery, energy to make sure you repair.
Ease back into training by following a reverse tapering plan that is specific for you, but as a guide;
10 miles/Half marathon – 3 to 5 days off then you can gradually incorporate increasing longer runs, though hold off on intensity for 2 weeks.
Marathon – Up to 7 days off then easy running from day 8, 20-45 mins,. You can alternate running with cross training or rest. After 2 weeks you can resume light training as long as you’re not experiencing lingering discomfort. After 3 weeks you should be ready to resume regular training including intervals, tempo runs and a long run.