Tips for a Speedy Post Race Recovery

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Posted 10/26/2009

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Congratulations...you've finished the race! Did you know there are six easy steps you can take post race to effectively speed the rate at which you recover? Why is this important? Because the faster you recover, the sooner you can get back out there and run, walk and be active! Not to mention, you'll feel good too. Truth is, post-race recovery is inevitable, but the speed at which you recover can be drastically improved by following a few simple post-race steps.

Post-race recovery begins the minute you cross the finish line. Keep walking at least 10 minutes after you cross the finish line to allow your body to return to its resting state gradually. Take your photos, pick up your gear and keep walking. It will allow your heart rate and blood flow to return to its normal state as well as reduce the risk of blood pooling in your legs which can cause fainting.
Refuel depleted muscles as soon as possible with a meal that includes carbohydrates, protein and sodium. Fuel is most efficiently absorbed in the first 30 to 45 minutes post-race. A whole wheat pita with spinach, tomato and tuna is one of my favorite post race meals. If you struggle with eating post-race, try a liquid recovery drink. Recovery drinks are formulated with everything you need to refuel your body--carbohydrates, protein, electrolytes and fluid. A good ole can of V-8 or chocolate milk works well too.
Within a few hours of finishing, soak your body in a cold bath, lake or ocean. Fill the tub with lukewarm water, add ice and soak for five minutes. Just like a baseball pitcher’s arm post-game, a cold water bath will aid in decreasing inflammation, thereby speeding the recovery process. Avoid hot tubs post-race. Although they sound like a lot more fun, the heat can impede recovery.
Sip fluids throughout the day to replenish fluid losses. Monitor your urine for adequate hydration levels. If your urine is pale yellow like lemonade you are adequately hydrated. If it runs dark, continue to hydrate. If it is clear, hold off on fluids as you may be over hydrating. Continue to replenish fuel and electrolytes (sodium, potassium) by eating small, frequent meals throughout the day.
Schedule a massage two or more hours post-race. Massages too soon to finishing the race can create more soreness. Massage can have a dramatic effect on post-race recovery times, and they are a wonderful reward for finishing a long season of training. You can also perform your own massage with some of the products on the market like "the Stick" and foam rollers. They are great for deep tissue massage for hamstrings, calves, thighs and hips.
Actively rest with lower impact activities like swimming, cycling and yoga for a few days post-race. Doing too much, too soon post-race is the quickest way to an injury. Follow a reverse taper when returning to your running/walking regimen. That is, start with a few easy paced 30-minute workouts to test the waters. If things feel good, gradually increase the duration and frequency of the workouts. And most importantly--listen to your body. If there are lingering aches and pains, consider taking a few more active rest days and let things heal completely.Happy Trails,

Coach Jenny

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