You did it! Twenty-six miles in one go, all the way from Stra to the finish line at Riva Sette Martiri in Venice. A unique experience, one that you’ll never forget. Upon returning home I hope you gave yourself a week of rest, not the active kind but the real deal. A week where you slept until late in the morning without having to get up at dawn for your workout. Evenings out in the company of friends tell them all about your marathon experience in Venice. Finally, you could sip an alcoholic beverage without worry about spoiling your race preparation. And now? After a week of vacation and relaxation what do you do? You return to the base.



These days it seems to be popular to jump from one marathon to the next without leaving yourself any down time. But I'm old school and I like to rebuild a path that can last several months in order to get to the next goal. In the first month I suggest you go back to some activities that you may have neglected due to your high mileage load.



Stretching and muscle elongation - Choose a yoga course for runners, now offered at many Yoga centers. Or opt for a Pilates course where they’ll be focused on postural movement while still maintaining muscular elongation. Simple stretching exercises on your living room carpet can also work well. How many of you don’t know at least three? The important thing is to be consistent in doing them every week.



Total Body Exercises - A lot of athletes enrol in a Cross Fit course because they think they’ll get faster results. Personally I would not disdain a "simple" Total Body course with an instructor. I put the wordsimple in quotation marks because it's really not so simple. First try it at home with a circuit os squats, lunges, arm flexions and planks. Write me a note the next day and tell me how those muscles are feeling!



Give yourself a road test - Before you begin training for your next race take a road test and measure yourself. Any short distance from one kilometre to five is fine, just remember that it has to be run at your maximum speed. It might hurt a little! After several months of specific training you can test yourself again, knowing exactly where you started from.





Julia Jones is online at www.upandrunningonline.org

Questions? Write to This email address is being protected from spambots. You need JavaScript enabled to view it.