Post Race Recovery Tips

Very Important.....Please Read

After the race yesterday, I was doing some observations such as what the runners were doing as soon as they crossed the finish line.  I mostly observed that as soon as someone came through, they would quickly find somewhere to sit down.  This is something that you do not want to do and I will explain that below in my tips section.  I also find that people would grab water and snacks, but not eat it and again you want to keep yourself hydrated as well as give yourself some recovery fuel.  So, I decided to post some Post Race Recovery Tips that I feel are important after any of your races.

 

These are just a few tips from my experiences, but there are many more out there!

 

• Move around:  Don't sit down after any race, make sure you are up and walking around.  It is important that you keep the blood flow pumping.  You want to avoid getting any leg cramps or stiffness, so make sure you are stretching as well.  Fainting is an issue that often happens after races, so make sure you don't sit down too quickly.  If you keep moving, your body will love you later in the day remember that. 

• Eat Up:  When you grab that water or those snacks that the race provides, please make sure you are utilizing them and not carrying them around.  It is important to keep your body properly hydrated especially after all of the sweat you have poured out during that long run.  It is important to re-fill your glycogen storage by eating some fat, protein and carbohydrates.  If for some reason your stomach can't handle the snacks or you just don't feel hungry (as myself) try to drink some chocolate milk or a sports drink that will keep your electrolyte balance up.  Try to eat 200-300 calories at least.

• Give your body rest:  Give your entire body including your mind a rest because not only do you deserve it, but you need to allow for proper rest and relaxation of your body.  You can possibly risk further injury by going back out there and running.  If you just have to get out there, do a short walk and some stretching afterwards, but I wouldn't recommend no more than that.  Remember you don't want to ruin all of that hard work you put in by going out there and causing an injury that will set you back.

• Soak: I personally do not do ice baths, but a lot of people recommend these and I am not opposed to them.  I usually take a luke warm bath after my races and soak for at least 20 minutes.  Epsom Salt works for some and just a regular bath works for others.  Do what makes you feel best.  I do ice my knees after races just in case they decide to start to ache later in the day.    

• Recovery, Recovery, Recovery: Take advantage of the free massage often offered at running events if possible. Once you get home, again take an ice bath if you choose or just soak plus make sure you do some soft stretches to help decrease any stiffness or pain.  Make sure you get a good meal following your race and continue to eat good after so you can restore some of the proper nutrients your body may have lost during the race.

• Day following your race: If you must get out there, go for a slow walk, but try not to do any running so you can allow your body proper recovery.   Be sure to drink 4-6 oz. of fluids every hour to keep your body hydrated and make sure you get in some sort of salt intake to recover any loss in electrolytes.  Remember to keep stretching.

• Be excited: No matter if you beat your last time or did worse, remember that you are doing better than most people out there AND there are a lot of people who wish they could run, so be happy for yourself and celebrate that you did it.  You are the only one who knows how it feels personally to achieve running a 5k, 10k, half, full, ultra or etc, so be happy and rock your bling.  You did it!

• Remember: Just make sure that you reflect back on what you did during your race and think of what went right and what went wrong.  You will only improve if you realize what things you could have changed and be sure to take those with you whenever you decide to train for your next race.  Every race is a learning experience for all, doesn't matter if things were great or they were bad.  Learn from yourself.