Follow these 10 expert tips to ensure a smooth recovery from the 2014 Blackmores Sydney Running Festival.
1. Cool down
You’ll be aching and tired but 15 minutes of walking or gentle cycling after your run can make all the difference. Add in some gentle stretching to allow your muscles to gradually relax. Current research supports an active recovery.
2. Warm up
Your body temperature will drop soon after you finish the race. Be prepared with some warm clothes to prevent cold, stiff & sore muscles from taking over!
3. Hydration/nutrition
Drink some sports drink with electrolytes immediately after the race. Be aware of over-hydration though – 13% of runners in the Boston Marathon demonstrated evidence of hyponatraemia (low sodium levels as a result of drinking too much water and losing salts through sweat).
Also, try to avoid caffeine and alcohol during this time…and don’t forget to eat to replace the energy stores that will aide in your recovery.
4. Compress
Compression garments can provide surface pressure to specific body parts to enhance circulation and deliver more oxygen to active muscles. Improved circulation helps eliminate lactic acid build-up and other metabolic wastes. The compression can work to limit injury caused by overextending muscles.
5. Easy does it
How long before you can head back to training is very subjective. If you felt good during the run you can be back into it after only a few days.
Beware however, muscle soreness can actually worsen 2-3 days after you’ve run, so respect your body and don’t overdo it. Your body will take some time to recover from the ordeal of a long run.
It’s anecdotal, but as a general rule, allow at least one day for every kilometre run before you get back to full training. During this time you may gradually increase your runs, but keep the intensity easy.
6. Cross-train
Reduce the risk of injury by modifying your activity for the first 5 – 7 days after your race. Low-impact exercise for 20 – 30 minutes is advisable. Walking, cycling or swimming are good alternatives.
7. Ice
Although you may feel like a long hot bath, this heat may increase the negative effects of microtearing that occurred in your muscles and tendons during the run. While only the most hard-core can handle an ice bath, go easy on the hot tap. Ice can also be applied to the sorest areas…apply for 10 – 20 minutes for 24 – 48 hours after the race.
8. Post-event blues
It’s not uncommon for you to feel depressed and uninterested in running after an event. Talk about your experiences with family and friends and recognise your achievement in finishing the race. It may also be helpful to try crosstraining or join a club to get motivated again
9. Injury prevention
Injury prevention is key both leading up to and recovering from a running event. If you experience pain that goes beyond normal muscle fatigue, it’s worth getting in to see a good sports physiotherapist to have it checked out.
10. Gloat!
Smug smiles, knowing nods, sharing war stories! Be proud of a huge achievement.
Visit the specialists in assessment and management of running injuries at: http://sydneyphysiosolutions.com.au/ or call 9252 5770