076 RUNNERSWORLD.COM/UK MAY 2019
YOUR QUESTIONS ANSWERED
BY OUR RESIDENT OLYMPIANBY JO PAVEY
Is there a guide to how
much rest I should take
after a marathon?
Your ability to recover
depends on your level of
conditioning beforehand
and how hard you ran, so
always listen to your body
as you return to running.
It’s advisable to have four
to seven days off running
after the race, but you can
cross-train or go for gentle
walks during this time.
Also, maximise your
recovery with stretching,
massage and balanced
nutrition. On your first run
back, go easy for only
20-30 minutes and take
note of any tight areas. In
the second week, continue
with easy running but take
extra rest days if needed,
or cross-train. By the third
week, introduce some
quicker running and longer
runs. Four weeks after the
race you should be able to
start easing back into a
normal training routine.I’m training for a hilly race
but live in a flat area. How
can I prepare my legs?
You need dynamic leg
strength for hill running, so
do leg-strength exercises.
Step-ups, lunges, squats
and one-legged squats are
good choices. Experienced
runners could also add
plyometric exercises.
These train muscles to
produce power and speed.
However, you do have to
be well conditioned to
employ plyometrics, as
they carry a high injury
risk if you are untrained.
Hill workouts can also be
simulated on a treadmill
(see left) – the programme
can be tailored to include
short hill sprints or longer,
less steep, endurance-type
efforts. With experience,
you can gauge your
treadmill pace settings
for the percentage incline
and length of interval. If
possible, go to a hilly area
to run a few times in the
lead-up to your race, to
get a truer sense of what
running hills will feel like.It is better if you do take on fluids during
your long run. If you get dehydrated, your
performance will begin to decline, making
it tougher to maintain your pace. Keeping
hydrated also means you recover more
quickly. And if you’re training for a long
race, you’ll need to practise taking on
fluids in preparation for the big day.
It’s best to use an isotonic sports drink
rather than just water, to provide easily
absorbable carbs and to replace lost
electrolytes. In extreme cases, athletes
who take on too much plain water suffer
from hyponatremia, an often dangerous
condition that develops when the blood’s
sodium levels are too low. Hydrate before
your long run, but do not drink too much
just before you head out.
How much you drink on the run depends
on your weight and your sweat rate. You
also need to consider weather conditions.
However, a good general guide is to drink
150-200ml every 5K or about every 20-30
minutes of running. Experts suggest
weighing yourself before and after your
run. If you’ve lost more than two to three
per cent of your weight, you may need to
take on more fluids while running. There
are various ways to carry fluids on the run.
Handheld bottles are fine but can feel
cumbersome, and carrying only one can
make you feel off balance. Other options
include hydration belts and backpacks.
Otherwise, you could place a drinks bottle
at a start point and run loops or out-and-
backs. I sometimes find that a good
balance is to carry some fluid – but not
too much – to allow me to run more miles
before I return to a start point. Practise on a
few runs to find what works best for you.Do I need to drink water during a long
run? If so, how much and when?
PHOTOGRAPH:^ TOMOLDHAM/GETTY.^ *
PLEASENOTE:JOPAVEYISUNABLE^TORESPONDDIRECTLY^TOQUERIESIf you do not
have hills close
to home, a
treadmill hill
workout can help
prepare you for
hilly races. It will
help if you get
used to some
treadmill hill
running before
attempting a
whole session.
Experienced
runners may
want to add
more intervals.10 mins easy
warm-up
4 × 90 secs at
4 per cent incline,
with 90 secs
easy recovery
3 mins easy
run recovery
3 × 60 secs at
5 per cent incline,
with 90 secs easy
recovery
3 mins easy run
recovery
3 × 30 secs at
6 per cent incline,
with 60 secs
easy recovery
10 mins easy
warm-downFor the intervals,
set the treadmill
to a speed where
your exertion
feels like it would
during a normal
interval workout.Jo’s tip:
Treadmill hill
workoutFLUID SITUATION
You will need to stay
hydrated on your
long run, but be
careful you don’t go
overboard