There is no definite answer here because it depends greatly on the individual and their circumstances. For instance, when will your next race be? How fast was the race completed? How much experience with training do you have? At what intensity did you race the 10k? How much training did you do leading into the 10k race? How smart was that training? What kind of recovery strategies did you use in training and/or day of and/or day after the race?
A 10k is not necessarily pushing your physiological boundaries with respects to endurance. It's a distance that nearly every person should be capable of at least completing with some training. However it is very important to give your body time to recover after a race. Although you may be itching to get back running, it is critical to take sufficient recovery time to avoid fatigue and injury.
I recommend for a runner with minimal 10k training, a largely sedentary lifestyle, a stressful job and a maximum personal performance (say apersonal best) they might want to take up to 3 or 4 days off from their training. Please dont hesitate to Contact
Elite runners are well experienced in recovery & training strategies. They usually will commence training again in 24- 48 hours.
Here is some advice to help you recover:
Take a few Rest Days: A rest day doesn¿t mean no exercise but less intensive exercise like swimming, walking or a cross trainer can aid recovery.
Sports Massage or Foam Rolling- Can help release and rejuvenate tired muscles.Don't forget you can buy affordable but durable foam rollers here at our Physio Clinic in Drogheda.
Hydrate: Keep drinking water throughout the week.
Ice bath: jump into an ice bath or the ocean. This can decrease inflamed muscles or pains in the body.
Stretch it out- Do your normal stretching routine.
Please contact the best Physio In Drogheda here at Physio Performance Drogheda. Check out www.physioperformance.ie
Our team of highly skilled Chartered physioperformance specialise in a broad range of Physioperformancetreatments and condtions.
ReplyDeleteWe currently have two clinics, in Crosslanes, Drogheda and Berkeley St, Phibsborough Dublin 7.
We hold pilates classes iin modern studio's at both clinics, designed for those with back/neck pain and other injuries.
Our Pregnancy Pilates classes are a wonderful way to stay fit and healthy, and prepare for labour.
Home Care visits are also available.
Physioperformancecan assess and analyse the effect of injury, inactivity, illness and disability on your functional ability.
This may be the result of conditions including respiratory, cardiovascular, orthorpaedic or neurological.
We design a treatment programme specifically for you based on your functional ability and personal aims or goals.
Progress will be regularly reviewed and treatment modified to help you achieve the best outcome possible.
Drogheda Physiotherapist