Post-race recovery
The race is over and the excitement is past. If you’ve achieved your race goal, then congratulations are in order, if not, then there is always the next race. But for now, there is the important issue of post-race recovery.
Granted muscle aches and body pains are expected after the stress of such a run, every runner recovers at different rates. Some take a few days while others need weeks before their body returns to normal.
Either way, it doesn’t mean there is nothing you can do about alleviating the after-effects of a long distance race. Good rest is vital and you will also need to replace lost fluids so keep yourself well hydrated. It is also important to replenish your depleted glycogen stores and protein to help muscle repair so carbohydrates and protein should feature more in your diet.
One of the biggest mistakes is to totally switch your body off. But having said that, it is important to know that since your muscles and tendons are fatigued and stiff, you should not stress them further. Take a break from running for a week or so.
Instead, try swimming or cycling. These activities help to increase the blood flow through your muscles without subjecting them to impact. You can also try light walking but avoid slopes.
There is a health risk involved in rushing back to training too quickly since the reduced resiliency in your muscles and connective tissue put them at a high risk of sustaining injury if strained. Moreover, since your immune system is likely to be suppressed after a prolonged high intensity race, waiting until it returns to full strength will help you reduce the risk of falling ill.
Ultimately, you should listen to your body and determine how you feel before returning to full training.