Skip to main content
The Globe and Mail
Support Quality Journalism.
The Globe and Mail
First Access to Latest
Investment News
Collection of curated
e-books and guides
Inform your decisions via
Globe Investor Tools
Just$1.99
per week
for first 24 weeks

Enjoy unlimited digital access
Enjoy Unlimited Digital Access
Get full access to globeandmail.com
Just $1.99per week for the first 24weeks
Just $1.99per week for the first 24weeks
var select={root:".js-sub-pencil",control:".js-sub-pencil-control",open:"o-sub-pencil--open",closed:"o-sub-pencil--closed"},dom={},allowExpand=!0;function pencilInit(o){var e=arguments.length>1&&void 0!==arguments[1]&&arguments[1];select.root=o,dom.root=document.querySelector(select.root),dom.root&&(dom.control=document.querySelector(select.control),dom.control.addEventListener("click",onToggleClicked),setPanelState(e),window.addEventListener("scroll",onWindowScroll),dom.root.removeAttribute("hidden"))}function isPanelOpen(){return dom.root.classList.contains(select.open)}function setPanelState(o){dom.root.classList[o?"add":"remove"](select.open),dom.root.classList[o?"remove":"add"](select.closed),dom.control.setAttribute("aria-expanded",o)}function onToggleClicked(){var l=!isPanelOpen();setPanelState(l)}function onWindowScroll(){window.requestAnimationFrame(function() {var l=isPanelOpen(),n=0===(document.body.scrollTop||document.documentElement.scrollTop);n||l||!allowExpand?n&&l&&(allowExpand=!0,setPanelState(!1)):(allowExpand=!1,setPanelState(!0))});}pencilInit(".js-sub-pencil",!1); // via darwin-bg var slideIndex = 0; carousel(); function carousel() { var i; var x = document.getElementsByClassName("subs_valueprop"); for (i = 0; i < x.length; i++) { x[i].style.display = "none"; } slideIndex++; if (slideIndex> x.length) { slideIndex = 1; } x[slideIndex - 1].style.display = "block"; setTimeout(carousel, 2500); } //

Getty Images/iStockphoto

The question: I did my first half-marathon this fall. Now how should I rest and recover so I don't injure myself? When can I get back to training?

The answer: Congratulations! I hope you took some time to revel in your accomplishment. There is nothing like that first race experience. During my first half-marathon I complained the entire time, but as soon as I finished I wanted to sign up for another race. I was hooked.

Learn from my mistakes. I did too many races too close together. My body paid for it. When in doubt, err on the side of more recovery, not less.

Story continues below advertisement

I am not suggesting you lie on your sofa. Just stay away from high-impact activities for two weeks post-race. Swim, do yoga or use the elliptical. Then try an easy "test" run. If you lack pep in your step, or experience joint discomfort, don't start running regularly yet. Cross-train, get a massage, then try the test run again in a few days.

Once you can run without any discomfort, you are free to gradually ramp up the frequency and duration of your easy runs. Wait a month post-race before adding speed intervals back into your routine.

Consider establishing non-running physical goals to keep you active during the month or so post-race. Work toward doing a certain number of push-ups or squatting a certain weight. Feel free to sign up for another running race – just make sure it is five or six months away so you have enough time to recover.

After 12 years of racing, I have only finally learned to never sacrifice my body or my relationships to collect another participation medal – there will always be another race.

Trainer's tip: Completing a post-race analysis is a great way to stay connected to training while you recover. Ask yourself what went well and what needs to be tweaked? For example, did you always skip a run on a particular day of the week? If so, maybe you need to switch the days you train on. Maybe you slowed down in the second half of the race? If so, maybe you need to tweak your nutrition, or practice finishing strong by running the second half of some your training runs faster than the first.

Kathleen Trotter has been a personal trainer and Pilates equipment specialist for over 10 years. Her website is kathleentrotter.com.

Report an error Editorial code of conduct
Due to technical reasons, we have temporarily removed commenting from our articles. We hope to have this fixed soon. Thank you for your patience. If you are looking to give feedback on our new site, please send it along to feedback@globeandmail.com. If you want to write a letter to the editor, please forward to letters@globeandmail.com.

Welcome to The Globe and Mail’s comment community. This is a space where subscribers can engage with each other and Globe staff. Non-subscribers can read and sort comments but will not be able to engage with them in any way. Click here to subscribe.

If you would like to write a letter to the editor, please forward it to letters@globeandmail.com. Readers can also interact with The Globe on Facebook and Twitter .

Welcome to The Globe and Mail’s comment community. This is a space where subscribers can engage with each other and Globe staff. Non-subscribers can read and sort comments but will not be able to engage with them in any way. Click here to subscribe.

If you would like to write a letter to the editor, please forward it to letters@globeandmail.com. Readers can also interact with The Globe on Facebook and Twitter .

Welcome to The Globe and Mail’s comment community. This is a space where subscribers can engage with each other and Globe staff.

We aim to create a safe and valuable space for discussion and debate. That means:

  • Treat others as you wish to be treated
  • Criticize ideas, not people
  • Stay on topic
  • Avoid the use of toxic and offensive language
  • Flag bad behaviour

If you do not see your comment posted immediately, it is being reviewed by the moderation team and may appear shortly, generally within an hour.

We aim to have all comments reviewed in a timely manner.

Comments that violate our community guidelines will not be posted.

UPDATED: Read our community guidelines here

Discussion loading ...

To view this site properly, enable cookies in your browser. Read our privacy policy to learn more.
How to enable cookies