Sunday, 28 February 2016

Post race/run tips

Progress - Post race/run tips. Top tips for immediately after your run 
  • 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.
 Top tips for the following dayYou will be sore - try to keep moving to aid the circulation and reduce stiffness; aim to do a walk or light swim in the afternoon for 20 minutes

  • 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
 Stiffness and soreness-when to seek helpDeveloping stiff and sore muscles after a hard run is normal and is due to a buildup of lactic acid in your muscles. This is called delayed onset of muscle soreness (DOMS).
  • 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
 Planning the next raceAfter you've completed this event, try to think about your running in terms of a reverse taper. It is recommended to take 2-3 days off during the last week leading up to your run, so do the same thing the week after.
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