May 15, 2000

I ran my first half-marathon two days ago. I think I overestimated my fitness and abilities, and aimed to finish in 1:30. The course was really hilly, but I just pushed myself, I wasted energy by starting too fast and finshed in 1:51:13.

Now my toes have blisters, and my muscles are really sore. Going downstairs is a real pain. I went for a massage yesterday, and I don't know what else to do to get better.

How soon can I start training again? I really want to go on another half-marathon
and finish in 1:30. (name withheld)

REPLY: Yours is a textbook case of normal post-race woes. Soreness peaks two days after the event. It's exaggerated by a hilly course, especially the downhills. The most likely cause of blistered toes is also downhill running.

Time will take care of all this (and massage won't noticeably speed up the process). My practice is to take one day completely off for each hour of the race and one easy week for each hour of racing.

This means after a Saturday half-marathon such as yours you could rest conscience-free on Sunday and Monday (and an extra day if needed). Then ease back to normal running -- with nothing long or fast, and definitely no more racing -- in the next two weeks.

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