‘Shake Out’ Runs

Hi all! Hope everyone had a kick-ass weekend. Now that my first 10K is in the books, I wanted to share briefly my post recovery workout routine this past week. I must admit, I wasn’t quite as sore as I expected come last Sunday (the day after the race). But I still needed to give my body several days off to properly recover from the 6.2 miles in 35 degrees run. So I waited until Wednesday evening to hit the gym. I decided that rather than put in a lot of miles, I would instead do some speed work – short and fast intervals – on the treadmill. I ran for a max of about 20 minutes and pushed the speed to a max of 8.4 MPH for about five minutes somewhere in between. My calves were actually still a bit sore from the race, but I hadn’t realized this until this first ‘shake out’ run.

After the treadmill I followed up with the bike for about 20 minutes, logging an additional five miles. By this time I was pretty much spent, but felt good knowing my body desperately needed this type of post race engagement in order to prevent from tightening up throughout the week.

Also, I got one more run day in yesterday (Saturday) exactly one week after the race. It included a 1.7 mile run in the 28 degree outdoor weather and then an additional 1.1 miles inside on the treadmill.

Needless to say, while my legs are still feeling somewhat of a soreness, it the type that you know leads to eventual gains. ‘Shake out’ runs must not be avoided at any cost. They are important to keep the body loose and to keep your muscles in action so that they don’t lock up.

So next time you put in some decent mileage, be sure to keep the oxygen flowing in the days following your race and keep those runs coming regularly. It’ll pay dividends in both the short and long terms.

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