With cooler temperatures, the fall season is a popular time for completing longer outdoor races. Whether you just ran a full marathon, half-marathon, 10K or 5K race, congratulations on participating! Now it’s time to focus on your post-race recovery.
Zach Boone, a PA-C at Mercy Health – Maumee Bay Orthopedics and Sports Medicine as well as an active runner, has some post-race recovery tips to help.
What are a few tips for faster post-race recovery?
It’s common to experience intermediate muscle soreness or delayed onset muscle soreness up to seven days following longer runs like a full or half marathon. The physiological demands running can have on your body make post-race recovery essential to minimize the aches and pains you may experience.
“Following the race, try to get up and go for a short distance walk, an easy bike ride or use the elliptical to move your muscles,” Zach says. “Rest is important, but you’ll want to try and avoid sitting on the couch or laying down for the remainder of the day.”
A few other recovery tips to keep in mind for the day of the race include:
- Proper hydration, including adequate electrolytes
- Cold therapy – an ice bath or cold tub
- Massage therapy, such as a gentle massage or Theragun after the race; however, you should wait several days following the run before getting a deep tissue massage.
- Getting plenty of good sleep
- Stretching
What are ideal post-race recovery activities?
Activities that focus on movement will help if your muscles feel tight following the race. A foam roller may feel good and help relieve sore spots, especially in your calves, quads and glute muscles.
Zach believes it’s important to stay active but avoid strenuous exercise immediately following the race.
“I would also recommend focusing on lighter activities, such as yoga, swimming or light cycling, for the days after your race,” he shares.
Additionally, taking a hot shower or soaking in a tub before bed can be helpful to knead out knots in your soft tissue before you go to sleep.
How long should you rest after a race?
Your post-race training is just as important as any training to prepare for the race itself, and a key piece of any post-race recovery plan should include a break from running.
“The longer the race, the longer you should wait to return to high-intensity or long-distance running,” Zach says. “After you’ve had enough time to rest and allow your body to recover from longer distance running, you can begin reintroducing running gradually with shorter, low-intensity runs.”
For example, if you complete a full marathon, you’ll want to consider taking a full week’s rest before running again. For a half-marathon, you should take at least a few days off. Your training level for a 10K or 5K can help you decide how many days of rest you may need.
What are the best things to eat after a run?
After the race, you should hydrate with electrolytes and help your body recover with a well-balanced diet, including replenishing proteins and carbohydrates.
“Try focusing on meals or snacks that are high protein sources to help with muscular recovery along with whole grain carbohydrates, if you can, to replenish glycogen storage used during the race,” Zach explains.
You can determine the right combination of effective strategies for getting fluids, eating a balanced diet and stretching.
We hope these post-race recovery tips help you out!
Learn about the sports medicine services we provide at Mercy Health.
