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Did you know how to recover from a hard race or a long run?
Whether you just finished a race, tough speed workout or a long run, you need to take care of yourself and make sure you're recovering properly. Below are some tips for recovering from races and hard or long runs.
1. Replenishing Carbs and Protein
Stick to a balanced diet with plenty of good carbohydrates and protein to help repair and rebuild those damaged muscles. Don't wait too long to eat something - studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. Eating some carbs and protein (aim for a 3:1 ratio of carbs to protein) soon after you run can help minimize muscle stiffness and soreness.
2. Post-Run Stretching
Post-run is the best time to stretch because your muscles are warm and flexible but make sure you don't overdo it. The stretching should last 10-15 minutes focusing on the major muscle groups (quads, hamstrings, calves, and hips) as well as anything that is nagging or felt sore on the run.
3. Take an ice bath or use ice packs
Taking an ice bath is an efficient way to reduce inflammation and soreness in your entire body. If you just can't tolerate an ice bath, then you may use ice packs especially on sore spots, such as your quads and knees.
4. Go for a massage or do some foam rolling
Massage is a great relief for muscle pain and stiffness - just make sure the massage therapist keeps it gentle if you're really sore. If you have a foam roller, it would also be beneficial to roll out on the foam roller to alleviate any knots and tightness.
5. Cross-train instead of running
If you're feeling sore or fatigued, take a day or two off from running. That doesn’t mean you need to stop all activity. You can do low-impact cross training such as walking, biking, swimming, or the elliptical trainer to give your running muscles and joints a break while still maintaining your fitness.
This article is for information purposes only and Escapade Group cannot be held responsible for any liability arising from reliance upon the whole or any part of its contents. Seek advice from a professional if in doubt.