After shorter races (up to 10K): You can do your next hard run within as few as three days, if you're a high-mileage runner. Otherwise, wait about five days. After a 10-miler or half-marathon: Fitter runners can go long or fast again after four or five days.

What should I do after a 10 mile run?

Aim to refuel as soon as possible after you finish, and no later than within 30 minutes. Another important to-do early on: Shucking off that sweaty gear, stat. Warm, dry clothes help circulation by moving blood and nutrients through your body quicker, aiding recovery. Finally, don't forgo stretching.

How long should you rest after long run?

In general, most runners require at least one full rest day after a long run. During this time, only light activities such as walking or yoga are completed. Many runners find that it takes their body almost a full week to completely rid muscle soreness and return to maximum capacity.

How many days should you take off after a race?

How long it takes to recover from your race depends upon how well prepared you were going in. A general guideline is one day of rest for every mile raced, or about 26 days of rest. Note that “rest” here means a break from intense training - like speedwork and races - not avoiding running altogether.

How long is a good 10 mile run?

Pfitzinger recommends 20- to 30-minute runs at 10-mile pace or slightly faster as the most effective way to improve one's 10-mile time, interspersed with longer intervals such as 5x1600m.

Are 10 mile runs good?

You Build up a Base for Marathons and Ultra Running

“One major benefit of running 10 miles a day is that runners are consistently keeping their cardiovascular system in shape for fairly long runs. In turn, these runners are able to prepare for long-distance races such as half marathons, and marathons much easier.”

What is considered a fast 10 mile run?

A good 10 mile time is 01:22:34. This is the average 10 mile time across all ages and genders. The fastest 10 mile time is 43:45.

How do you recover after a race?

Immediate post race recovery

1. #1 Do a cool-down immediately after an intense effort. ...
2. #2 Gently stretch and foam-roll tired muscles. ...
3. #3 Re-hydrate. ...
4. #4 Feed the body what it needs, not what you want. ...
5. #5 Get in an ice bath or a cold shower. ...
6. #6 Put on compression clothes. ...
7. #7 Sleep. ...
8. #8 Do a form of mobility work.

What should you do the day after a race?

Immediately After Your Race

1. Move and walk! Keep moving and walking (if you are experienced then go for a 1-2 mile easy jog to flush out some of the waste in your muscles). ...
2. Begin Refueling! Banana and oranges are great fueling options after a race!
3. Rehydrate! Drinking water after a run. ...
4. Replenish your Electrolytes!

How long after running a marathon should you rest?

How long should you plan to rest? Most coaches and elite runners suggest you should take off one week off after a marathon, with a few very light jogs or even easy walks if you get too antsy. After a week off, training should be very light for two weeks post-race.

How do I recover from a 15 mile run?

Know how to treat your post-run body to prevent injury and increase your athletic performance.

1. Eat and Drink for Recovery. Solovyova / Getty Images. ...
2. Stretch or Walk. ...
3. Take an Ice Bath. ...
4. Mix Up Your Activities. ...
5. Get a Massage or Try Foam Rolling. ...
6. Clock Plenty of Sleep.

Whats considered a long run?

The long run is generally anything from 5 to 25 miles and sometimes beyond. Typically if you are training for a marathon your long run may be up to 20 miles. If you're training for a half it may be 10 miles, and 5 miles for a 10k. In most cases, you build your distance week by week.

Should I take a rest day after long run?

The days following a long run should be low-key, with a focus on getting as much rest as possible. Try to stay off your feet for extended periods of time and prioritize sleep, especially the night after your long run. “The body repairs itself best when at rest during REM [rapid eye movement] cycles,” Bales says.

What not to do after running?

People who regularly reward themselves with sweets, chips, or a beer after running risk consuming more calories than what was burned during the run. Foods high in fat and sugar or alcohol not only contain a lot of empty calories, they also hinder important recovery after the workout.

Is it OK to run everyday?

Running every day is bad for your health because it increases your risk of overuse injuries like stress fractures, shin splints, and muscle tears. You should run three to five days a week to make sure you're giving your body adequate time to rest and repair.

Why do legs hurt after running?

For those new to running, a lot of the pain and discomfort you experience post-run is due to small micro-tears in your muscles as they adapt to this new exercise load. These are not harmful to you, it's part of the whole recovery process – the muscle repairs and rebuilds to be stronger than before.

How do muscles recover after a race?

To sum up this routine in one easy to visualize chart:

1. Hydrate as soon after your run as possible with Gatorade or electrolyte drink.
2. Stretch major muscle groups and anything that is sore or tight. ...
3. Eat a small meal that contains a 4 to 1 ratio of carbohydrates to protein.
4. Take an ice bath.
5. Eat a decent sized, healthy meal.

What happens to your body after a race?

During a race, the body goes into overdrive, uses up energy stores, breaks down muscle, and loses fluid and electrolytes. And afterward, the body needs to recover from that damage.

Is it good to run after a race?

Jogging slowly or walking and stretching after finishing a race will flush lactic acid and other metabolic wastes from your muscles and jump-start the muscle repair process.

How soon after a 10k can I run again?

"Take at least two to three weeks to recover before running again," he says. "Then start light jogging. Use that time to evaluate possibly injuries, like any strains or tendonitis." Trying to run again too quickly—even if it's just a light jog—often leads to a soft tissue strain because the muscle hasn't healed yet.

Is running 10k in an hour good?

More advanced runners will be able to finish under 43 minutes, averaging just under 7 minutes a mile. By some standards, a male elite runner should be able to run a 10k in under 38 minutes and a female elite runner in under 45 minutes. Though, elite qualifying standards are race-specific and vary.

Should I run the day after a marathon?

The day after a marathon is when your delayed onset muscle soreness will be near its peak. This is not the time to ask your muscles to deal with impact forces and the pounding of even more running. Many coaches still advise a short, easy run the day after a marathon.

Are you fit if you can run 10 miles?

Ten miles is not 26. You don't need four months to "build up" to the distance. Many high school runners, accustomed to running 5-milers and 6-milers, are fit enough to tackle a 10-miler right away. Others may need just a couple of weeks to reach that level.

How many calories do you burn on a 10 mile run?

Efficient Speed = More Calories in Less Time

Think about it: A person running 10-minute miles for an hour covers six miles and burns about 600 calories in this calculation; a person running 6-minute miles for that same amount of time runs 10 miles and burns 1,000 calories.

Do I need water on a 10 mile run?

During the Run

Ideally, you don't want to be thirsty while you run, as you should drink water and electrolytes to stay hydrated and avoid becoming overly parched. Start with water before working out, and utilize some type of electrolyte supplement after your body is warmed up.