Senior runners often battle fatigue more often than their younger counterparts, so what kind of recovery can help, asks Nandini Reddy.
For any runner if the body is allowed ample rest and nutrition then it recovers more effectively. Older runners will experience greater damage to their muscles when they have finished a half or full marathon. The extended recovery time should be accounted for in the training itself.
The Rest Period
The rule of thumb for senior runners is 1 week of recovery for every 10k run. For a full marathon it is important to get a full 4 weeks of recovery with little or no strain on the body. The light recovery exercises can include stretches, body weight training and walking. If you have run a full or half marathon, try not to do any sort of exercise for the first week. After that you can start working on light exercises that utilize your body weight and are low intensity. After the recovery period is finished you can also consider adding weight training to ensure that your muscles are strengthened.
The Nutrition Factor
There can be no recovery without nutrition. In the early recovery phase, pay more attention to carbohydrates and proteins. These will help you recover faster as the glycogen is required for your muscles to rebuild and repair damage.
Sleep is an important recovery component and getting at least 6 hours of sleep is mandatory if you are in the recovery period. Your muscles have the maximum recovery while you sleep and your body recovery tends to slow down if you do not sleep well. So remember getting that shut eye might just be the one factor that you are missing in your recovery routine.
Use a Coach
Sometimes our ambition might get ahead of us so it is important to have a coach who can monitor progress and give suggestions of exercises and running schedules that are suitable for your age and body condition. Even if you have run world famous marathons, the idea is to re-adapt your training to your current body and age. So its important to have a coach or at least be part of group so that you get tips on recovery and training runs.
While these are broad guidelines to recovery for senior runners, you need to remember that you should always listen to your body. If you need more time than your running partner then take it. There is no wisdom in causing further damage because of inadequate recovery.