Although often overlooked, post race recovery is just as important and training. If recovery is done right, it means you can get back to running fast and stronger. However, without taking adequate time to recover you could risk injury and chronic fatigue.
What Happens to Your Body After Racing
You have just finished a race and pushed your body to its limits. Now your body is in full recovery mode after being placed under a lot of physical stress. Not only is there damaged muscle tissue and inflammation, but your body is low on energy and hydration required to help your body heal itself.
Here’s what your body may be experiencing:
Muscle fatigue and soreness due to muscle damage and inflammation
Dehydration from water and electrolyte loss through sweat
Nausea or vomiting from dehydration, reduced blood flow to the digestive tract or low blood sugar.
Suppressed immune system caused by an increase in cortisol levels (stress hormone) and decrease in lymphocytes, which fight infections.
All this might seem a little scary, but it is completely normal and nothing your body can’t handle. In fact, if done correctly, a well executed recovery will even help your body come back stronger.
Post Race Short-Term Recovery
Within the first hour of finishing a race, to start the recovery process, it is important to rehydrate and refuel. Despite your best fueling efforts during a race, your body has undergone a lot of stress and needs extra resources to help mend and repair itself. Ideally you should try to eat something that includes a combination of protein and carbohydrates as well as plenty of fluids
If you are feeling nauseous after the race, start by eating something easy on the stomach like a banana. As the nausea dissipates, try eating something with some protein and healthy fats.
Post Race Long-Term Recovery
The long-term recovery includes the hours and days after the race. The three most important things to focus on in the first 24 hours after a race are nutrition, hydration and rest. The following day after a race, consider taking an easy walk to help with blood flow and just to ease some muscle soreness.
In the days after the race, you can gradually start to reincorporate some light exercise, such as an easy jog, bike ride or swim. Of course, there is no rush and the most important thing is to listen to your body. If you can, it would be a great idea to book an appointment with an RMT to help expedite the healing process, reduce inflammation, as well as alleviate any residual muscle soreness. If you are experiencing post-race pain that lasts longer than a day or two, consider booking an appointment with a rehab professional such as a Physiotherapist, Chiropractor or Athletic Trainer.
Finally, try waiting at least a week before you resume your regular training load. If your body has sufficient time to recover and repair itself, it will come back stronger and more resilient.