I hope all of my fellow Americans had a wonderful 4th of July. I ended up keeping things low key but this past weekend, when I spent 12 hours at a theme park on Saturday, got me thinking about what some of you may be facing right now: that fatigue from a busy day or two.
It will affect your running but how to do keep that to a minimum? Here’s what I did to minimize the impacts on my running.
1) Keep hydrated. This is a little late for yesterday’s festivities but you can always start right now. Go ahead, go get a drink of water right now. You can read the rest when you get back.
Seriously, especially at outdoor events during the summer, dehydration is one of the most significant factors in struggling to recover from an event. Make sure you stay hydrated.
2) Rest. This is your focus for today and, ideally, tomorrow. Make it active recovery if possible but keep the activity at a low intensity and don’t extend the duration too significantly. You wore yourself down. Now, get the rest you need.
3) Be lenient with yourself. If you’re reading this, chances are that you’re not a professional athlete. Your livelihood doesn’t depend on running. Cut yourself some slack, accept that you have a life, then give yourself a day or two of easy running.
4) Get back into the training rhythm when your legs feel at least mostly better. They don’t have to be 100%. I did a workout on Tuesday, when my legs were feeling a little stiff and sore yet. It went very well. But I did wait until Tuesday because my legs were feeling rough on Sunday and Monday. Once I gave myself some serious recovery time for two days, though, I was ready for a workout.
So take care of these things for the next few days. If you get them right, you’ll be thanking yourself when your weekend long run comes around and you are prepared to run it strong.