Tips for Post Race Recovery
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The race has finally ended and you are dead exhausted naturally you are thinking with the racing being over that your job is done. That is all too far from true though, as a runner and competitor your job has just begun. Recovery is the most under utilized method in almost every runner's training plan. Most runners do not listen to their bodies after races and they end up doing far too much too soon. It is important as a runner though that you are able to assess yourself post race and come up with a plan of action after races.
Right After the Race
Personally, when I finish a race I immediately will cool down and begin my recovery process. The cool down is a nice light jog that will flush any initial soreness or lactic acid out of your legs. A jog anywhere between 10 to 30 minutes can keep you from limping around days after your race. After your cool down it is vital to begin to refuel your body. Nutrition is one of the most missed tools for recovery to have something quick to eat 15 minutes after racing can be the world of difference on how you are feeling the rest of the day. You cannot forget after hard race efforts calories are being burned at a much faster rate.
Recovery and Self
Recovery is a pivotal part to positive performances if you neglect this phase of training nagging injuries will turn into big injuries, and you will spend most of your time between races nursing injuries. Runners tend to correlate recovering though with running slow, that is not the case though recovering is knowing your own body and listening to it needs. Not all race efforts are the exact same weather, hydration, and nutrition are factors that need to be considered when considering how long your body will take to recover. No one body is the same so it is important that you listen to your own body and not your training partners, because what is considered easy to someone else might not be easy to you.
Work Cited:
1Returning To Training After A Big Race - Competitor.com. (2014, August 20). Retrieved October 28, 2015.
2What's the Best Postrace Recovery Plan? (2014, May 28). Retrieved October 28, 2015.
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