How to recover after a race

Post-Race Recovery: A Guide for Runners

The journey of a runner doesn't end at the finish line. Beyond purchasing the necessary equipment and preparing for the race, there's an often overlooked aspect - recovery. This article provides some basic guidelines on this crucial aspect of running.

Why is Recovery After a Race Important?

If you've prepared adequately for your race with a well-defined training plan, you'll realize that no run is as long as the one on race day. This implies a significant energy expenditure, considerable weight loss, and extreme muscle fatigue. To compensate and 'repair' all this, we must consider the following four aspects.

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The Four Pillars of Proper Recovery

There are many factors that contribute to a proper recovery after a running race. However, we highlight four basic pillars: stretching, massage, rest, and nutrition. These come into play at different times, from the moments immediately after crossing the finish line to several days later.

Stretching

Stretching is a basic measure to prevent muscle injuries. With a correct series of stretches, you can restore elasticity to the muscles when they are very stressed and contracted. This also aids in the reabsorption of lactic acid to prevent soreness and improves general blood circulation.

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Massages

While stretching helps reduce muscle tension, a good recovery massage can further restore muscle elasticity. It also improves blood circulation and acts directly on the nervous system, producing a general relaxation.

Rest

Contrary to popular belief, post-race rest should be active. It's recommended to perform a light exercise session to lessen the impact on the body. Light walks, yoga sessions, using a stationary bicycle, or swimming are a few examples.

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Nutrition

Nutrition plays a crucial role not only before the race but also after it. After such a great effort, the glycogen stores in the muscles are drastically diminished. A significant part of the recovery should be in liquid form (water and isotonic drinks), and the next meal should be rich in carbohydrates and protein. Supplementation can also be invaluable at this point, with many options available in the form of shakes, capsules, or tablets. Always follow the manufacturer's instructions strictly.