Effective Race Recovery

Proper recovery tactics allow you to bounce back quickly and stronger than ever, while avoiding the nagging injuries which can plague you for an entire season. Here’s an approach to recovery which has been effective for me and for the runners I coach.

Race Day Recovery

Following the race, perform the usual cool-down and stretching, similar to what you would do after a hard workout. When you get home, take a hot shower and put on warm, comfortable clothes. Afterwards, perform the following:

1. Ice any tender areas for a cycle of 15 minutes on / 15 minutes off, then repeat.
2. Elevate your legs and rest.  Put a pillow under your feet and knees to relieve tension on your joints. If you have compression sleeves or socks, wear them for a couple of hours while you relax on the couch or in bed.
3. Throughout the day, be mindful of hydration and nutrition. Drink plenty of water, replenish electrolytes, and emphasize protein with all three meals. For snacks, I make smoothies with pure whey protein (there are also good vegan options out there), sweetened with fruits and maybe a touch of honey. Avoid alcohol and excessive amounts of sugar.
4. In the afternoon, once you have rested, try just a slow 20 minute walk or hop on a stationary bike. This will help to stimulate blood flow to sore muscles and expedite recovery.
5. Afterwards, add some light stretching and gentle foam rolling. Here are the three basic moves for runners.  Here is a more comprehensive approach.

Day 2 – Active Recovery

The next morning is usually when the soreness really kicks in. After longer races, like a marathon, even walking (especially down stairs!) can be difficult. Try to incorporate as much of the following routine as your schedule and your body allows:

1. Go for a short, brisk walk around the block, even if just for 5 minutes. Wear cushioned running shoes.
2. When you return, invest in a few minutes of foam rolling, focusing on the basics.  Use an old lacrosse ball (or tennis ball) to roll out the arches of your feet, especially if you have experienced tightness in your plantar fascia in the past.
3. Ice any tender areas, using the same approach as the day before.
4. Enjoy a hot, soothing bath.  Add 1-2 cups of epsom salt (magnesium sulfate) as you fill the tub. This will help to ease your sore muscles.
5. When you finish your bath, perform some light stretching while your muscles are still warm.

In the early evening, try to work in some active recovery.  If you are feeling exhausted or if dealing with acute pain, though, just opt for extra sleep.  If it all possible, perform the following:

1. 15-25 minutes slow, easy run. As long as it is just general muscle soreness and not acute pain, a slow run will help with recovery.  Using a balm like Tiger Balm will help to numb sore muscles before the run.
2. Stretching and foam rolling, same as yesterday
3. Ice any tender areas, same as earlier

Day 3 – Full Rest

I prefer a day of active recovery before my full rest day. When I do it this way, I feel noticeably less sore and lethargic on day 4.  

Stay off of your feet.  After work, if you are feeling recovered, try 10 minutes slow and easy on a stationary bike just to get the blood flowing.  Otherwise, opt for extra rest.

Days 4 to X – Easy Running

At this point, barring any lingering injuries, you are ready to resume regular running.  Keep the miles easy and on the short end of what you would typically run, until after day “X.” As a general rule, X = the miles of your race.  For instance, if you raced a half marathon (13.1 mi), you’d maintain all easy runs through day 13.

Be sure to incorporate rest days the same as your typical easy week of training.  Also, it’s okay to resume strength training and cross training, though keep the intensity low during this time.

Lastly, use caution when you are ready to resume hard workouts following day X.  To reduce risk of injury, take a gradual and conservative approach as you rebuild overall miles and intensity.

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