August is a great month for running in Sydney.
Is this your first or fifteenth City To Surf or Oxfam Trailwalker?
Or are you competing in the Husky Half or the Sydney Stair Tower Challenge?
Perhaps you’re just participating in your local park run?
Either way, I’m sure you’ve done the training and you’re geared up and ready to go on the day.
I’m sure it will be an amazing day, but have you thought about what you’ll do after the race?
So many of us focus on the event itself, that we neglect to think about what will happen after.
Fear not…. If you haven’t thought that far, then we are here to help!
Top 5 Running Recovery Tips
1. Rehydrate Well After Your Race
I’m sure you already know this! It’s super important to drink WATER or an electrolyte solution within 10-15 minutes of your race/run finish. Fluid loss is a major factor in any run, regardless of if it’s hot or cold during the race.
2. Cool Down and Stretch
A common thing that we hear, is that no one has time to stretch after a run – especially if it’s a fun run and all your mates are at the pub already (think City2Surf)!
As boring as it sounds, make sure you have the time to cool down after a race/run as this can help your body to reset to homeostasis.
And make sure you stretch the major muscle groups for 10-15 minutes. For the legs, it’s quads, hammies, calves and hips. A foam roller would also be a great alternative if you happen to have one handy.
3. Refuel After Your Race / Run
The best time to eat post race is between 1-2 hours after your run. Try to consume a meal that contains a mixture of carbohydrate, proteins and fats. By doing so, you can help nourish your body with the nutrients it needs to replenish your muscles and body. Think a high protein meal with salad or fresh vegetables and good fats like avocados.
4. Have an Epsom Salt or Ice Bath
A bath with Epsom salts – this is a definite must! If you don’t have the facilites for a bath, use a bucket to soak your feet and calves in lukewarm water with Epsom salts.
Epsom salts are made of magnesium sulphate – a substance that our bodies cannot produce on it’s own, which assists in muscle relaxation.
The best time to do this is about 1-2 hours before you get into bed on the night of your long run/race.
We recommend having a cooler rather than hot bath/soak – and if you’re up to it, an ice bath can also be very regenerative post-run/race.
5. Get a Remedial Massage
You know you want to! Massage is not just a luxury after thought, it can help to flush out the toxins and help with muscle recovery. For more information about massage for runners, check out our article here.
Oh and one last tip. If this is your first big race or event and you’re feeling a bit sore the next day, the best thing to do is to keep moving.
Sitting at a desk for 8 hours will only result in your body stiffening up your muscles and make you feel more sore! Stretch, move and if you can, consider taking a magnesium supplement to help your muscles relax and recover quicker.
We wish all our runners a best ever race/run and hope that you benefit from our Top 5 Running Recovery Tips.
If you would like further information of if you’d like to book in with one of our skilled therapists, click here to book online today.
Article by Melanie Yeoh, Sydney Remedial Massage.