If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Post Race Recovery - Overenthusiasm, not resting enough and quickly coming back to running may lead to fatigue and injury in the mid-term/long-term
My last topic of the 3 parts summary on post-race recovery
If it is a 10km race, it is good to rest for at least a day after the race day. This is applicable to a temperate climate country where the environment is hot and humid.
In a cold country, I have found that one can run the next day itself. It all depends on the feelings of the body. Usually, one should not feel the muscles feeling tired or tightness. If it is tight, it is good to rest. In my university days, I found that my running friends usually rest a day before the race and a day after a race. That makes sense why they were constantly doing well in running over a period of time.
After the Spinx half-marathon race in Spartanburg, about 5 weeks ago, Ashley and I were thinking of doing a 25km run the next day as our long run session per week. When I woke up in the morning, I told Ashley that it is advisable not to do a long run. Instead, I suggested that we do 8km in the morning. He obliged to this.
In actual fact, our whole body was aching all over. By doing the 8km, it became a recovery run. This was done in a cold country like Spartanburg, where the temperature ranges between 1 and 19 degrees centigrade.
Two days after the race, we were back to normal training. Now, the very long run that Ashley did not do the week before the race and after the race was cancelled, as I found that not getting injured was very important for him as the SEA Games was around the corner.
If instead of a cold climate, let us say, Ashley, runs the half-marathon in a hot and humid country, I will definitely ask him to rest for 3 days immediately after the race and then start training.
Sometimes it also depends on the individuals' ability to recover. I suggest a coach will help a runner to go back to training looking at the perceived feeling.
I suggest, that whether it is cold or hot weather environment training, it makes good sense to do undertrain rather than overtrain.
As for the marathon race, I have not spoken on running a marathon in a cold country. After one has run a marathon race, one should rest for at least 3 days at least. After that, one may be able to go back to one's training by following the gradual increase in mileage. A careful approach to the proper increase in mileage is paramount. On the second week, one can go to a moderate mileage and then go to one's usual mileage.
This careful approaches that I have discussed in the blogpost will enable one to make long-term progress and will prevent burnout from oneself.
By Narayanan
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
This careful approaches that I have discussed in the blogpost will enable one to make long-term progress and will prevent burnout from oneself.
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
