Cómo recuperarse de su temporada de Virtual Racing

Did you run the Virtual TCS New York City Marathon or another virtual race this fall? Congratulations! We hope you had a great experience and felt connected to other racers around the world. Or perhaps you did something else amazing in 2020—with races canceled and training groups paused, you still stayed healthy, fit, and connected to the running community. Congratulations to you, too!

For all of us, November can be a time to recover—to honor ourselves, give thanks, and prepare our bodies, minds, and hearts for the future. In this post, NYRR Coach Melanie Kann offers 20 ways we can make that recovery truly effective.

Looking for company on your recovery journey? Check out NYRR Coaching Lab Offseason, an online community to help you recover, build strength and stamina, and have fun as you look toward 2021. Sign up now; the eight-week program starts November 10. 

Recover Your Body

1. Get plenty of good-quality sleep.
2. Eat well. Balance good, nourishing with seasonal treats.
3. Water, water, water. Hydration is your friend!
4. Treat yourself to some soft-tissue work. If you can’t get in to see a physical therapist or massage therapist, make time for your own mobility work. A little foam rolling goes a long way!
5. Ease your way back into running, especially if you did a marathon. Your buildup can be a reverse of your taper—the 3-4 weeks of reduced mileage and intensity before your race.
6. Rest days are the best days. Allow yourself to take an extra rest day if you need it now.
7. Give yourself a “factory reset.” Lower your running volume and focus on strength and mobility.

…And Your Mind 

1. Write a list of things you’re proud of accomplishing this season or year, as a runner AND as a human.
2. Look toward setting goals for 2021—again, these can be running and life goals. The future may be uncertain, but goals and dreams are still valid. Get them out of your head and onto the page.
3. Try an occasional device-free day or half-day. You’ll feel rejuvenated when you detach from your phone and computer.
4. Enjoy an entertainment medium you haven’t indulged in recently—read a book, watch a movie, listen to a podcast.
5. Take a few minutes each day to close your eyes and just breathe. Allow your heart rate to drop and your body to find its center.
6. Take a walk, do some yoga—anything gentle. Non-stressful movement will give your body and mind a chance to relax.

…And Your Heart

1. Throw yourself a private dance party. There are few things more healing than putting on headphones, blasting music, and dancing your heart out for a full song.
2. Bake treats for loved ones—or better yet, for strangers or first responders. Take them to a local firehouse or medical facility as a thank-you for their service, or to a neighbor who’s been isolated during this time.
3. Go on a “liking spree”—take 15 minutes to “like” and give your fellow runners’ workouts encouraging comments on social media.
4. Encourage runners in person, too. A simple wave or thumbs up can make a huge difference! If you’re running somewhere like Central Park and spot others completing virtual races, cheer ’em on!
5. Laugh! Reach out to a friend and recall some completely silly times. Bonus points if you get a giggle fit on the run.
6. Create a “heart run” for yourself. Execute this however you wish—you could dedicate miles to important people in your life, run by areas that are meaningful to you, or head to a place with a beautiful view.
7. Run with gratitude. Ask yourself, “What if I wasn’t a runner this year?” Answer honestly, and you’ll realize that despite all the challenges of 2020, being a runner has probably helped make it better.