Post Race Recovery

Post-Race Recovery is about healing and giving your body and mind a chance to reset and rest. There isn’t one concrete recovery plan that will work perfectly for every runner. How quickly you return to normal training depends on the length of the race you’ve just completed, your fitness level, and when you plan to race next. The best guide is really tuning in and listening to your body. Depending on length of your race, you may need 7-14 days of easy or rest days. The good news is that “rest” does not mean no running at all, but rather a break from high intensity training like Intervals, Hill Sprints or Tempos.

Here are few tips help with your recovery:

  • R.I.C.E (Rest, Ice, Compression and Elevation).

  • Stay away from Drugs, in particular nonsteroidal anti-inflammatories drugs (NSAIDs), like Ibuprofen. Inflammation is a very important part of your body’s healing process. If you are popping pills after your race you are slowing down this process.

  • Although it is so very tempting, avoid a hot bath or the hot tub for 48 hours after the race.A great way to finish an event is to jump into the cold seawater, river or lake. The cold water will help minimize inflammation.

  • Massage therapy and foam rolling can help relieve muscle soreness and help recovery by increasing the body’s circulation.

  • Return to running with some easy paced short runs when muscle soreness has disappeared. Go by how your body feels as compared to your pace. Might even be a good idea to run without your watch.

  • One training option is follow your taper plan in reverse.

Minimal soreness is a good sign, but give it a few more days to kick in. Delayed onset of muscle soreness (DOMS) typically follows most marathon efforts. DOMS can take up to 48-hrs to really set in. The more the soreness…the longer the recovery. A lack of soreness indicates you were well prepared for the race, so great work with your training!


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