Spring has sprung, making it a good time to go for a run! With all of the race training going on over the next few months, it’s important to know how to properly recover after you’ve pushed your body past the finish line. Keep reading to learn a few ways to bounce back strong after a race.

Take Care of Your Body

Just as it’s important to take care of your body before a race, it’s equally essential to take care of it after. For the 23 hours following your race, your number one priority needs to be repairing your muscles. Make sure to consume carbs that contain 25 to 30 grams of protein during those hours, too. Foam rolling is also great to do after a race, as it helps to remove toxins from the muscles.

It’s All About the Mind

Instead of rushing to figure out what race you’re going to be competing in next, or punishing yourself for not hitting that PR, take a moment to reflect on all of the hard work that you put in leading up to the race and reward yourself. Training for a race is no easy task, and finishing one deserves to be celebrated! It’s also a good time to catch some extra shut eye, because in order to properly recover, sleep is vital.

Post-Race Exercise

For the next two days, enjoy resting after the hard training you’ve logged, and take on some light exercise by going for a walk. It’s a good time to let your muscles heal. Rest is an important part of recovery, and runners who’ve been training for a long time may feel more fatigued for days after the race. Don’t fight the way your body is feeling and allow your body to take that time to return to its balance.

A Week After the Race

After a full week of taking it easy, you can slowly ease some intensity back into your workouts. Cross-training is an excellent approach that will allow your muscular systems to get back into the swing of things.

This article was adapted from Runners World, read the full article here.

If you have any questions about recovering after a race, please contact Campbell Clinic to meet with a physician.