Maximizing Recovery After Running Too Long, Too Fast, Too Soon

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Күн бұрын

If you run too hard or long, how do you maximize your running recovery?
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Sometimes, you run too long. Or you run a workout that was too difficult, far before you're ready for it. My college cross country coach called this phenomenon the "Three Too's" - running too much, too fast, too soon. It's a blueprint for injuries.
In this video, Jason walks through how he's modifying his running after he summited a mountain (and ran too far, too soon).
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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Пікірлер: 52

@stefan2338 2 жыл бұрын

Just a few thoughts: (a) if I am really sore, I don't regard a recovery day as "missed training". My body just tells me that I need more recovery before resuming serious training. That's the reason why I don't look at weekly mileage anymore, I just use "rolling month volume". (b) I really focus on re-hydration (as I see a correlation between dehydration, delayed recovery and injury risk) and protein intake. (c) I plan my run according to minutes and not miles, taking a new route w/o any "imaginary mile markers" - and I switch of my GPS. Cheers

@hi5_centipedes874 3 жыл бұрын

Thinking long term has definitely challenged my ego. Probably one of the best pieces of advice because it covers a wide range of "fitness" related topics.

@theOkayNoah 3 жыл бұрын

Thanks Jason, just what i needed to hear right now. Love your content keep it up 👍👍

@chevydad83 3 жыл бұрын

I hope this become a podcast episode. Such great information just when I needed it. Thank you.

@Kelly_Ben 3 жыл бұрын

It was great getting outside with you on your run and seeing the cool old neighborhood! This video was great and gave me serious food for thought. It also saved me from making the mistake of doing a speed workout the day after a very hilly technical long run yesterday! LOL

@olegonthetrail 3 жыл бұрын

Exactly what I needed to hear feeling that I went too hard too soon too fast with uphill intervals yesterday. Cheers Jason!

@eriktred 3 жыл бұрын

Pulled a hamstring because I did too long of a long run compared to my weekly mileage. Classic.

@YeNZeC 3 жыл бұрын

Classic.

@KoriRuns 3 жыл бұрын

Wow, this video is hitting at just the right time! Good stuff!

@eugeniaisraelian-oliva7763 3 жыл бұрын

Very informative and helpful ! Thank you 🙏

@franciscacleidesoaresbarbo3046 3 жыл бұрын

Nice vid. Congrats for the content.

@Blueskyeday 3 жыл бұрын

Great info on running recovery!!

@SeeChadRun 3 жыл бұрын

Love the more frequent videos and insight!

@SuperJan9000 Жыл бұрын

I found this video really helpful. Thank you.

@running-man9138 3 жыл бұрын

great advice, great channel 👍

@BarryPeng-gw2ku Жыл бұрын

Thank you, this video really helpful

@zeeshan.khan1993 3 жыл бұрын

i really like the way talks about long term goals of your running... I started running in 2017. worked for 800m race, and after 6 months, got to a point where i could run 2:38 for 800m.. very big one for me, i digressed after the event.. and spiralled down to zero again.... back to square one.... now i have started again.. since 7 JULY this year... I have gained 25 mile mileage again within 3 weeks... going to stay here for some time before i Increase my long runs... hence, increasing the overall weekly mileage

@slyfer5321 3 жыл бұрын

Love your podcast so much. I highly recommend it to any type of runner.

@JasonFitzgerald 3 жыл бұрын

I so appreciate that! If I could strong arm you into a review on Apple Podcasts, that would make my day :)

@ashhopteach2939 2 жыл бұрын

Glad I watched this...think you just helped me avoid an injury!

@dstern62 2 ай бұрын

Really helpful video. Thank you. Wish I received this advice 20 years ago. Thanks.

@Zeuskazoo 3 жыл бұрын

Loving the new vlog style videos!

@StrengthRunning 3 жыл бұрын

Thank you sir!

@Blueskyeday 3 жыл бұрын

Great new style!!

@kaylakaminski9301 3 жыл бұрын

Yes love this!

@closmasmas9080 3 жыл бұрын

I was just about to comment this

@springhaas 3 жыл бұрын

Loved the video. Looks great there, but where did all the people go?

@markknee4421 3 жыл бұрын

Great advice.

@alanshrimpton6787 3 жыл бұрын

Perfect timing after my HM PB on Sunday. Took Monday off. Rode bike to work Tues. Tested a 6km run on Wed but still felt sore. Rode bike to work Thursday. Tried 6km run today but calves still barking. Plan is 18 tomorrow (Saturday) but 3 x 6km loops and I'll bail at 6 or 12 if calves still barking at me. Thanks for the tips.

@JasonFitzgerald 3 жыл бұрын

Methodical, flexible, smart. Excellent work, Alan.

@realismseries5604 Жыл бұрын

I just started running ! I’ve been running everyday the last 11 days sometime 3 times a day here in Atlanta on Peachtree! My LEGS ARE ROCKING NOW!!! Like they are extremely sore! I’m going to take today off! But I’m saddened to do so! THANK YOU FOR THIS RECOVERY VIDEO! I JUST WANT TO BE HEALTHY. But, I think I did too much too fast! Again thank you !! I’m going to rest all day today with little leg movement as possible. I can barley stand up

@zofiajaworek1882 3 жыл бұрын

Jason: be kind to yourself, cut a mile if you need to Me: RUN! Hit your target!

@TheVikingquest 3 жыл бұрын

Yes funny that. Until u r burnt out. The first thing that happened to me was my resting heartrate went up 15 steps. Later u will get extreme restleness and cant fall asleep or take a nap for days. Go around yawning all day but u cant rest. I so regret constantly going for 40 mile weeks. It can take u months to recover from overtraining syndrome. Running too hard really messes with u cortisol and growth hormone. Be careful out there.

@zofiajaworek1882 3 жыл бұрын

@@TheVikingquest yeah, I but I kinda work night shifts so yawning and being tired is just normal when I work. In fact I sleep much better thanks to running because listening to books for an hour as I exercise is very relaxing for me. Never had a problem falling asleep in my life, start snoring even before I faceplant in the bed. Running helps you sleep if you adjust gradually

@TheVikingquest 3 жыл бұрын

@@zofiajaworek1882 yeah im not saying running isnt helpful for sleeping. I work on strange hours too. This us about overtraining. I run 40 to 60km a week. If u do that on too high intensity, without periodization u r doomed. People r actually hospitalized for this and as u might u know 80% of runners also get serious injuries - altough not all get ocertraining syndrome which is another thing. Running at paces is a useless metric unless u r a proffesional athlete. Use pulse reliogously at least for a few years. Effort vs pace the last will loose, health vs fitness the same. If u try hit u target every run u feel glad u can hold the pace - u will feel fit. The reality is u r really unhealthy… and pherhaps u too will get depression, constant infections, sore all over. If i had known about this when starting i would rethinked my mentality to performance - in the end at least i do thus nowadays because i enjoy it - and not being able to train really sucks.

@zeeshan.khan1993 3 жыл бұрын

as soon as i enter youtube, he appears with a topic so relavant to me at the moment that i can't help but click on the video

@xtamhor 2 жыл бұрын

Guilty as charged.. hard strength workout after long run and doing a tempo run the day after.. boom.. didnt work out so well.. now taking time off trying to rehabilitate

@bopsap.gammazape 3 жыл бұрын

Great vid! I'd have to categorically disagree with the Nike Free's being "super minimalist" - I'd imagine they work decently for an experienced runner such as yourself but they sort of a worst of all worlds for habitual heel strikers looking to change - they still allow pain free heel striking but due to less cushioning ends up putting even more stress through the joints

@Subtlenimbus 2 жыл бұрын

Frees shouldn’t be on any minimalist shoe list.

@sammysantiago5614 3 жыл бұрын

Hey coach I am really slow and it’s frustrating as hell my best is like 1230 pace cadence 165 with metronome I’m a bit overweight my goal is 10 pace any additional advice Ps I purchased your program

@ykirank 3 жыл бұрын

Can you please elaborate on the purpose of a recovery run after a hard workout. I always feel why not take a day or two off, wouldn’t that be sufficient?

@matttherunner1396 3 жыл бұрын

You mean on the same day (like hard workout in the morning and recovery run in the afternoon)? The main reason why it's extremely beneficial (even 800m guys do doubles most of the time) is because it teaches your body how to recover more quickly and effectively from the hard workouts.

@JasonFitzgerald 3 жыл бұрын

1. Active recovery is typically more helpful than passive recovery. 2. It's hard to run high mileage with taking off so many days (and higher mileage is one of the best things you can do as a runner).

@CanalSDR 2 жыл бұрын

I would like to ask you, if I follow yhr weekly mileage of 40 miles like that video where you showed us about weekly mileage. Could I do strengh workout ( 20 min bodyweight workout ) during my day off and dedicate other days for running only?

@benbaileyfitness Жыл бұрын

Which version of the Nike free run shies are you wearing? Thanks

@katherinecollins2000 3 жыл бұрын

Just started back up 10 days after surgery. Monday was 4, Tuesday ran a fast 4, Wednesday a slow 5, but then tried sprinting against the 8th grade boys. Bad move. Now I have a muscle strain in my leg and can't run.

@JasonFitzgerald 3 жыл бұрын

That's a pretty fast return to intensity after a fairly long layoff. Anytime you take 7+ days off, make sure you have a week of mostly easy running to readjust to the rhythm of training.

@candiceverpaelst-ud3kk Жыл бұрын

I disagree that swimming does not carry over aerobically to running; I was on a swim team for years swimming 6 days a week and joined the cross country team in school; I felt absolutely incredible in the races with no running training at all👍 did very well too😁