Run your long run as normal and follow up the next day with a distance at least half as far as your long run – i.e., run 12 miles on Saturday and 6 miles on Sunday. The idea is to get your legs used to running when they are tired.
Restore Immediately
Most runners cross the finish line and eventually eat and drink as they feel necessary. When running consecutive races, it is important to restore electrolytes and carbohydrates within 30 minutes of finishing. Pack your drop bag with the essentials and make yourself consume them no matter how good you might feel.
R.I.C.E (Rest, Ice, Compress, Elevate)
It’s easy to stand around and chitchat with a bunch of other like-minded runners after the race, but the sooner you can R.I.C.E. (rest, ice, compress, elevate) your legs, the better. Take 20 to 30 minutes to R.I.C.E. before you ride in the car for an extended period of time and 2 to 3 times more throughout the rest of the day.
Walk
If the race is the following day, walk 10 to 20 minutes in the late afternoon or early evening and stretch gently afterwards. If the race is the following weekend or 2 to 4 weeks out, walk 20-45 minutes after the first race day.
Exercise Caution
Runners are a stubborn lot. Know the difference between sore and pain. One is a minor annoyance, the other can force you to hang up your running shoes for longer period of time if you attempt to do too much.
Every runner is different in their ability and their training, but listed below are a few generalized plans for running half marathons 1 day apart and 1-4 weeks apart.
1 Day Apart
Restore electrolytes and carbohydrates immediately following the race and exercise R.I.C.E as soon as possible, up to 4 times throughout the day. Eat small, carbohydrate heavy meals throughout the day and hydrate often. Walk 10 to 20 minutes in the late afternoon or early evening and get to sleep early.
