Running Tip: Endurance Race Recovery

Congratulations, you finished a race! Now, you need to recover. Here are some tips to help you recover on Day 1 and beyond. Did you know that studies have found muscle damage in marathon runners up to 7 days after a race? It’s important to remember there is a physiological process going on after a race, and your body needs support to recover.

Day Of

  • Eat carbs! Reccomended amount is 75g within 30 minutes of completing your race

  • Hydrate - but balance it with your favorite sports drink. Nothing too sugary, but replenish your salts

  • Take a nap

  • Take a gentle walk

  • Epsom salt bath

  • Compression boots

Week One

  • Focus on nutrition and extra sleep

  • Listen to your body Only exercise or run if your body is telling you it is ready.

  • You can bring in low impact cross training on the second or third day, such as cycling or walking

  • After day 5 you can incorporate easy running

Week Two

  • Continue to focus on getting extra sleep

  • Can incorporate low-impact weight lifting for core and upper body

  • Continue to pursue easy running, but don’t go on any long runs more than 40 minutes

Week Three

  • Now you can incorproate leg weeight lifting, but keep it at a low intensity

  • Long runs can go to 60 minutes

  • No racing!

Charlotte Spangler