When runners have a race approaching, they dedicate numerous hours to training and working hard, gradually preparing themselves for the significant event.
However, what occurs following all of that?
Before a race, a significant amount of work and effort is required, as well as during the race itself. After weeks or even months of training, your body strongly craves rest.
It is common knowledge that many runners struggle to stay sedentary for a sufficient amount of time in order to fully restore their bodies. However, taking this necessary step is crucial for both training effectively and preventing injuries, thus making it imperative for maintaining a healthy running routine.
Furthermore, there is positive information – although the process of recovery is unique to each athlete and depends on the duration of the race, there are a few key methods that can benefit almost anyone! Similar to how running biomechanics can be grounded in a perfect “formula” for motion, the same applies to recovery. This leads us to examine the following steps!
Immediately Post-Race or -Run: Keep Moving
After crossing the finish line, you might feel tempted to stop or take a seat right away, however, you should make an effort to keep moving, even if it’s only for a short period.
“If you abruptly cease, lactate acid will accumulate, remaining in the legs,” warns Corinne Fitzgerald, an NSCA-certified personal trainer and head coach at Mile High Run Club in New York City. Consequently, this will result in increased soreness and stiffness, persisting both later on and until the following day.
To prevent post-run soreness, try to do a five-minute jog or, if that seems difficult, a brisk walk around your neighborhood. If you have recently completed a half or full marathon, it may be beneficial to extend this recovery distance slightly.
Although it may seem counterintuitive, thinking step by step is your most effective strategy to prevent extreme soreness. Take your time if necessary to eliminate the lactic acid buildup in your legs.
A Few Minutes After Your Finish: Stretch
Once you have shaken out your legs, it is important to set aside some time for stretching. Although stretching may not directly prevent injury or enhance performance, it can assist in calming down the nervous system, allowing the body to enter a more relaxed state, according to Blake Dircksen, D.P.T., C.S.C.S., a physical therapist and run coach at Bespoke Treatments.
The general guideline for post-race stretching, according to Dircksen, is to keep it gentle and not to force anything. Additionally, it is advised to stop stretching if the ache escalates into actual pain, as it just feels good to follow these steps.
After you pass the finish line, try these stretches.
Reverse Hurdler
First, sit down and extend both legs in front of your body. Then, bend your right leg and position your right foot on the inside of your left thigh, resembling the tree pose in yoga while seated.
Step by step, as you think about it, rephrase the following text without adding or removing any information but keeping the meaning intact: B. Lean forward at the waist. Remain in this position for a comfortable duration, then change sides; repeat.
Butterfly Stretch
A. Begin by sitting down and bending both knees, then bring the bottoms of your feet together.
Bend forward from the waist and maintain this position for as long as it feels comfortable.
Quad Stretch
A. Whether standing, lying on the side, or lying on the stomach, bring one knee to the back of the body and bend it.
Begin by holding the ankle or foot and activating the glute muscles to loosen the quadriceps. Maintain this position for as long as it is comfortable, then alternate sides and repeat the process.
30 Minutes to 2 Hours Afterward: Refuel
According to Dircksen, nutrition is unquestionably the primary factor to facilitate post-exertion recovery. Therefore, it is essential to consume a snack or meal following the completion of your activity, regardless of the distance covered, ensuring it combines carbohydrates and proteins.
According to Pamela M. Nisevich Bede, R.D., author of Sweat. Eat. Repeat., it is generally recommended for runners to consume approximately 15 to 30 grams of protein within 45 minutes to one hour after completing their workout. To calculate the appropriate amount of carbohydrates to ingest, multiply the protein quantity by two to four.
In addition to having a small snack like a glass of chocolate milk after running, it is important to include a meal later in the day that combines carbohydrates and proteins. Your body can only convert glucose, obtained from carbs, into glycogen which provides energy for your muscles, at a certain rate. Therefore, it is crucial to distribute your energy sources throughout the day, as Bede explains.
Bede emphasizes that hydration is crucial even if you go for long distances, as most runners tend to finish their workouts while being dehydrated. If you sweat excessively during runs or in extremely hot and humid conditions, Bede suggests including electrolytes like sodium or potassium in your drinks. This will assist in replenishing the minerals lost during a sweaty run and potentially aid in recovery.
According to Bede, it is crucial to refuel with carbohydrates, protein, and hydration after any distance, but it becomes even more essential after completing a half or full marathon. Refueling is still necessary after a 5K or 10K to ensure performance in the upcoming days, but the emphasis on meeting higher carbohydrate and protein requirements is less significant.
Fitzgerald points out that after completing a marathon, certain individuals may not have a desire to eat, but their body requires nourishment for recovery. Opting for something, even if it’s just a protein bar and an apple, is better than nothing. Additionally, including ingredients with anti-inflammatory properties, such as turmeric, ginger, tart cherries, and nuts, in your meal or snack following the race could aid in the healing process.
“According to Bede, it is important to aid your body in repairing and combating the inflammation that accompanies the wear and tear resulting from pushing yourself to the limit and making progress. To alleviate exercise-induced soreness and promote healing, it is crucial to incorporate anti-inflammatory foods and dietary choices,” advises Bede.
Ultra Marathon Recovery
We will begin with one of the most challenging race distances: the ultra marathon.
Given that the ultra marathon is one of the longest (traditional) race distances, it can be assumed that its recovery process is lengthier and more comprehensive compared to other races.
During the initial 24 hours following your race, it is important to prioritize rest. This can be achieved by applying heat, ice, or engaging in light stretching. It is crucial to be attentive to any areas where you may experience soreness, pain, or potential injury. Wearing compression boots immediately after the race has proven beneficial for certain runners as it aids in reducing swelling in the leg.
Once the first 24 hours have passed, it is important to resume physical activity. It is necessary to engage in active rest following an ultra, as failure to do so increases the likelihood of the muscles tightening or constricting around the joints due to prolonged and intense training.
Once the 48-hour mark is reached, it is probable that the repercussions of your race will start kicking in. You will experience sensations of soreness, stiffness, and fatigue, which will likely hinder your ability to engage in demanding physical tasks.
Instead, engage in less intense exercises such as a leisurely bike ride, a relaxed swim, or a casual stroll around your local area. This will keep your muscles flexible and mobile, aiding in the improvement of your heart rate and circulation. (At this stage, incorporating some specific foam rolling or receiving a massage could also be advantageous.)
The amount of time it takes for you to recover depends on how well trained you are. If you have previous experience running ultras, your recovery time may be shorter compared to those who haven’t. The ultimate goal is to allow enough time for your body to fully recover, so that you can resume your usual training routine without any discomfort or negative impact on your running technique.
When unsure, it is better to be cautious, even though we understand that this advice may be unclear. Under-recovery poses a hidden threat to runners as you will not realize it is occurring until it is too late. If you participate in consecutive races or engage in excessive racing, your chances of getting injured significantly increase long before you can detect any indications of overtraining.
Marathon Recovery
The recovery process after ultras and standard marathons is essentially identical, except that the latter is merely less demanding and shorter in length.
The majority of marathon runners typically take around 7-8 days to recover. Their initial recovery process begins within the first 24 hours after the race, where they concentrate on traditional methods such as heat, ice, massage, foam rolling, and so on.
After their marathon, runners will gradually transition to less strenuous activities within the next 48-72 hours.
Usually, individuals do not need to dedicate much time to light, active rest. In most situations, individuals return to participating in recovery or “shakeout” runs towards the end of the week. These exercises aim to maintain a slow distance pace and typically cover a distance of approximately 2-4 miles. This approach guarantees a gradual reentry into physical activity.
Following that, the majority of runners will resume their regular training around the 10th day after their race. During this phase of returning to training, you can still incorporate specific recovery techniques such as yoga, stretching, and foam rolling, but you probably won’t require much more than that.
Half Marathon Recovery
The recovery process for half marathons follows the same formula as the previous two sections, but it does not mean that you literally cut the recovery time in half compared to a marathon.
The duration of your recovery time can be affected by your running caliber when participating in half marathons. For example, if you have experience in races as an experienced runner, you might require approximately 2-3 days to recover.
You can start with light movement within the first 24 hours after your race, which means you won’t need as much immediate post-race recovery. After going through basic recovery methods and a couple of recovery runs, you should be able to resume your standard training by day 4.
Since half marathons are less intimidating than the other two races, many beginners also take part. If you are still relatively new to running, you might require around 3-7 days to recover. In this scenario, you can follow a recovery plan similar to that of marathon runners and slowly resume your usual training routine.
Beginner runners should remember that if they are unsure about the duration of their recovery, it is better to allow themselves the entire timeline. Recovery is fundamental for all runners, regardless of their level of experience, and developing healthy recovery habits from the beginning will contribute to better training practices in the future.
