Take more time to recover if …
– You’re still experiencing lingering soreness or swelling from your race.
– You tend to get dehydrated or can’t maintain your normal appetite.
– You feel fatigued during an easy 20- to 30-minute run or other light bouts of exercise.
– You’re feeling run-down and are experiencing restless sleep patterns.
– You feel mentally out of it from time to time or have negative thoughts about running.
It’s OK to start training again if …
– Your legs feel fresh and are full of snap, especially after cross-training or walking.
– You’re not experiencing any residual soreness or fatigue.
– You’re well-rested and feeling eager to get started again.
– You have a normal appetite and aren’t experiencing signs of dehydration.
– You have a good mental outlook about getting back into harder or higher-volume training weeks.
This piece first appeared in the November 2012 issue of Competitor magazine.