- Take advantage of a quick massage today
- Try using ice to massage any sore areas or an ice bath at home
- Drink lots of fluids, especially ones rich in electrolytes such as orange juice or tomato juice (now is the time for electrolyte drinks vs during the race)
- Try to drink at least 180-250mls of water every 1-2 hours
- Eat something as soon as you can - most glycogen energy stores are replaced more effectively eating within 1-2 hours post exercise.
- Eat - replenish those energy stores!! Eat well balanced meals with 50-60% complex carbohydrates to replenish the body's energy stores. Take in adequate protein to repair any tissue damage
- A long soak in the tub is ‘OK’ today, but ice baths thereafter will aid recovery more for your muscles
- Rest and get to bed early
- Listen to your body - over the course of a few days post run, these aches and pains should slowly subside and can be aided by light stretching, sports massage, ice baths and low intensity jogs
- Seek expert physio help if after a few days the aches and pains do not seem to be subsiding or are increasing
Then, if you are an experienced runner, start doing whatever feels good, but even the most seasoned of runners probably won't be ready for a long run right away.
Beginners, if you have been bitten by the running bug, start looking for your next race, but give yourself enough time to recover from this one. Be careful to build up your training intensity and mileage steadily. If in doubt seek expert advice. If you have any questions regarding the above please contact our team on 01223 200580