{"id":9866,"date":"2022-08-10T14:09:45","date_gmt":"2022-08-10T21:09:45","guid":{"rendered":"https:\/\/www.vionicshoes.com\/blog\/?p=9866"},"modified":"2023-01-05T09:23:56","modified_gmt":"2023-01-05T17:23:56","slug":"active-recovery-the-build-up-with-ciara-lucas","status":"publish","type":"post","link":"https:\/\/www.vionicshoes.com\/blog\/active-recovery-the-build-up-with-ciara-lucas\/","title":{"rendered":"ACTIVE RECOVERY: The Build Up with Ciara Lucas"},"content":{"rendered":"<p><iframe loading=\"lazy\" title=\"ACTIVE RECOVERY: The Build Up With Ciara Lucas | Vionic Shoes\" width=\"465\" height=\"262\" src=\"https:\/\/www.youtube.com\/embed\/XM0JaArUtjw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">The length of a marathon build up can range from 12-20 weeks. Follow these tips as you get started with training!\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>#1 CONSISTENCY IS KEY\u2026\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">If you\u2019re a beginner, get used to running consistently. Don\u2019t focus on increasing mileage until you\u2019ve adjusted to running 2-3 times per week for 1-4 miles. Keep it the same for 3-4 weeks before increasing your mileage.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>#2 THE 10% RULE\u2026<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">For those with more experience, consider the 10% rule. That means you\u2019re slowly increasing your weekly mileage no more than 10% to stay safe.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>#3 LISTEN TO YOUR BODY\u2026\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">A training cycle is the act of putting intentional stress on your body. It needs time to adjust and recover. If you\u2019re feeling pain or discomfort, don\u2019t be afraid to pull back and maintain your mileage until you\u2019re feeling prepared to take it to the next level.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>#4 CROSS-TRAIN<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Training for a race doesn\u2019t mean all other activity gets left behind. Doing a variety of movements improves mobility, strength, and prevents injury. Aim to incorporate strength training into your routine twice a week. And include low impact active recovery activities like biking or yoga.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h4><b>#5 PRIORITIZE FUELING AND RECOVERY<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">If you want to train well, you have to recover well too. It means more than just cooling down and stretching. It\u2019s time to start dialing in on your nutrition, prioritizing sleep, and decreasing stress. But don\u2019t worry, we\u2019ll cover all of these topics throughout this entire series!<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p><a class=\"more-link\" id=\"excerpt\" href=\"https:\/\/www.vionicshoes.com\/blog\/active-recovery-the-build-up-with-ciara-lucas\/\">Read More &gt;<\/a><\/p>","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2714,2607,259],"tags":[],"class_list":["post-9866","post","type-post","status-publish","format-standard","hentry","category-active-recovery-with-ciara-lucas","category-health-wellness","category-healthy-inspiration","dwtl normal"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/comments?post=9866"}],"version-history":[{"count":2,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9866\/revisions"}],"predecessor-version":[{"id":9879,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/posts\/9866\/revisions\/9879"}],"wp:attachment":[{"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/media?parent=9866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/categories?post=9866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vionicshoes.com\/blog\/wp-json\/wp\/v2\/tags?post=9866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}