Preparation is key to running. We all focus on the training leading up to race day but do we know how important it is to recover post run?
Throughout the run your adrenaline kicks in, you push harder than before and aim for the finish line. You grab your medal; head for the water, stop to catch your breath and high five everyone you see… but how did you cool down and recover from our run?
It is the day after your race. You roll out of bed…. Your feet hit the floor ready to stand up…. And "OUCH!!"
Every muscle in your body can be felt…. "Whoops! I should have cooled down yesterday!"
Does this sound familiar? Read on….
5 Post Run Recovery Tips
- Hydrate
Throughout your run, you will undoubtedly lose a lot of fluid through sweating. To ensure that you are replenishing your body's water requirements both for performance and proper event health management, make sure that you consistently hydrate before, throughout and after the race - as well as replenishing your electrolyte stores during more intense and competitive events.
Proper nutrition before and after will generally cover your basic needs here, however for more specific information on electrolyte balance talk to one of the trainers.
- Stretch
Your poor sore muscles are in need of some TLC. Spending 10 - 15 minutes stretching all of the major muscles groups (quadriceps, hamstrings, calves, hips and lower back) will help rid your body of tightness, built up lactic acid and unwanted niggles.
Jump on the foam roller (you can find some in-studio!) to help massage the knots and tightness away.
- Eat well
Food is underestimated in its ability to help the body recover post-run. Look after your body by eating a well-balanced meal containing plenty of protein for muscle repair, fat for balancing blood sugars and supporting hormonal health, and of course the highest quality carbohydrates to assist in hydration (every gram of carbohydrate stores 3 ml of water with it in the carb tank), replace lost energy and give your recovery a boost by helping the proteins reach the muscles.
- Nanna Nap
Sleep is a powerful way to assist in post-run recovery. When we are asleep our body is working hard to repair, recovery and rest. So, put your feet up, let the eyelids become heavy, and if you're looking for a bit of extra luxury - even schedule in a massage for yourself as a reward for your great efforts.
- Soak
A relaxing bath with a cup of Epsom salts before bed will ease your body into a steady recovery. Not only will the Epsom salts help with removing excess toxins from the body, the magnesium will help with excess inflammation.
So, there you have it. 5 Quick Post Run Recovery Tips.
Now you are ready to get back out running as soon as possible!
*Disclaimer: Individual results vary based on agreed goals. Click here for details.
