For many people, after the half marathon is before the half marathon. But before you set your next goal, there is that Regeneration after your half marathon in focus.
Today’s article will help you make the most of your time after the half marathon. You will know:
Why is regeneration after the half marathon so important?What happens in your body during a half marathon?Microtraumas after the half marathonImmune system and competitionElectrolyte and fluid lossMental stress from the half marathonRegeneration after the half marathon – what happens during recovery?Regeneration after the half marathon – this is how you behave correctRegeneration after the half marathon – nutritionSleep and rest phasesRegeneration after the half marathon – the right trainingMeasures to reduce stressRegeneration after the half marathon – the next goalConclusion – Regeneration after the half marathon
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Why is regeneration after a half marathon so important?
If you have just run your first half marathon or have completed this distance several times, then the recovery phase that follows is not optional.
The specific preparation for the 21.1km was a great strain on body and mind. The actual competition topped it all off.
Your body has achieved peak performance. While you probably increased either your pace or your distance per session during the preparation, on the day of the competition you may have really given it your all and completely pushed your limits.
But that also means that you need to regenerate even more urgently after the half marathon. Your glycogen stores need to be replenished. The muscular fat stores are restored and destroyed muscle proteins are repaired. You’ll probably also feel quite a bit of fatigue and muscle soreness.
Immediately after such a competition, you actually have an increased risk of infections and injuries, which is why regeneration after the half marathon is non-negotiable.
What happens to your body during a half marathon?
So that you get a better idea of what your body actually does during the entire preparation for a half marathon, I’ll give you a brief overview here.
Microtrauma after the half marathon
Even during your training for the half marathon, microtraumas occur in your muscles in the form of tiny, almost invisible injuries. In actual competition, these micro-injuries are more severe. Because you have probably run the longest distance of your training so far and at the same time maintained the highest possible pace. This leads to a short-term overload.
Immune system and competition
Intense sporting peak performance leads to a brief suspension of your immune system immediately afterwards because the healing processes overreact.
This means that after the half marathon your immune system is briefly severely reduced and you are particularly susceptible to viruses and pathogens.
Electrolyte and fluid loss
During your half marathon you will lose a lot of minerals and of course fluids. The shock load when running, but also for muscle function and oxygen transport, requires iron, magnesium, calcium and other things. In addition, your body naturally burns energy in the form of carbohydrates and fats.
Mental stress from the half marathon
You also push your mental limits in a half marathon.
You learn to push boundaries and challenge yourself. You learn to keep running when you don’t feel like it and you learn to give everything you can give.
You probably disciplined yourself enormously for the 21.1km and therefore exhausted your willpower in the short term. In the long term, the half marathon will of course also strengthen you mentally.
Regeneration after the half marathon – What happens during recovery?
Regeneration after the half marathon begins as soon as the training ends. The lactate content in the blood can be reduced by running loosely or using another cooldown. Lactate is a type of metabolic waste product that increases due to heavy stress and causes the body to become acidic.
First half hour after the competition: pulse and blood pressure normalize, blood sugar level is balanced. An hour later: change from catabolic (degrading) to anabolic (building) state, repair work on destroyed tissues begins and empty stores are replenished. After approx. 3 hours : first stage of resiliency with greatly reduced performance Over the course of the first day: balanced fluid balance and replenishment of liver glycogen 2 to 7 days after the half marathon: replenishment of muscle glycogen and muscle fat stores, repair of destroyed muscle proteins 1 to 2 weeks after the half marathon: full physical and psychological resilience
Regeneration after a half marathon – this is how you behave correctly
To ensure the best possible regeneration after the half marathon, you should focus on good recovery, especially in the first few days. These include various measures such as:
the right diet, sleep and rest periods, adjusting your training, measures to reduce stress are the next goal
Regeneration after the half marathon – nutrition
To optimally initiate regeneration after the half marathon, you should consume energy as quickly as possible in the form of carbohydrates and proteins. The following model offers good orientation:
1.2g/kg body weight carbohydrates (e.g. sugar, fruit, maltodextrin, grains, pseudo-cereals, bread, pasta, rice, quinoa, oatmeal, potatoes) 15-35g protein (e.g. whey protein, egg, soy, vegan multi-component protein powder, legumes, pea meat, low-fat Meat, low-fat dairy products) Fiber as tolerated 1-2 servings (10-20g) fat (or as tolerated)
Make sure you consume enough carbohydrates in the days after the half marathon to restore stores, but also get at least 1.5-2.2g of protein per kg of body weight per day. When it comes to fats, prefer polyunsaturated fatty acids and omega-3 fatty acids. Prioritize nutrient-dense foods to also replenish lost minerals and strengthen your immune system.
Also drink enough. Immediately after the half marathon you can drink drinks such as non-alcoholic beer, electrolyte drinks, milk, coconut water, smoothies and co. restore your fluid and electrolyte balance.
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Sleep and rest periods
So that you can regenerate well after the half marathon, you need to give your body rest. Prioritize your sleep in the next 1-2 weeks and actively incorporate rest periods into your everyday life. Maybe you need more hours of sleep per night in the first few days or an extra power nap. If you can allow yourself to do that, give in to your need for rest.
Regeneration after a half marathon – the right training
In the first few days after the half marathon you should take a complete break from sports. Give yourself at least 2-3 days in which you don’t require any physical exertion and avoid running for at least 5-7 days.
After a few days, you can do light upper body strength training or pursue alternative endurance sports with low intensities and short durations.
You can try your first run at the end of the first week of regeneration after the half marathon. Focus on a short, low-intensity session and feel into your body how you feel and whether you are ready.
For the two weeks after the half marathon, you will continue to train with greatly reduced weekly kilometers and with little intensity. From the third or fourth week at the earliest you can choose a next goal and slowly prepare for it again or initially transition into a kind of off-season.
Measures to reduce stress
In order for you to recover well from the half marathon, it is important that you actively take care of your stress level. Although there are things outside that you cannot control or influence, you can actively ensure that you end the stress cycle and create balance for the stressors that you encounter in everyday life.
One concept that has revolutionized my personal approach to stress is the idea of different types of stress and recovery.
Find forms of relaxation that help you deal with stress better and process the strain of the half marathon.
Regeneration after the half marathon – the next goal
It’s not uncommon for you to hit a little slump after the half marathon. The training plan and the big goal of the half marathon have probably kept you busy and taken up a lot of space in the last few weeks and months. Now the strict training suddenly falls away and you no longer have a goal in mind.
That’s why it can be helpful to think about a new goal now. Celebrate yourself for what you have achieved and accomplished. And at the same time, give yourself the space to think about what might excite you next. Possible goals after a half marathon include:
a muscle building phase and running to maintain your first marathon a best time on 5 or 10km another half marathon with a new target time off-season and basic enduranceRememberRemember
Of course, you can also set yourself completely different goals that have nothing to do with running.
Conclusion – regeneration after the half marathon
Regeneration after the half marathon is non-negotiable. During the competition, your body and mind do incredible things and you have to recover from them afterwards. Plan at least a regeneration phase of 1-2 weeks in which you focus entirely on rest, recovery, a balanced diet and little physical stress.NoteNote
