As I dragged myself out of bed this morning I felt the tell tale signs that I had pushed my body to the limit the day before, running the Royal Parks Half Marathon (write up to follow soon).
The delayed onset muscle soreness had set in. Walking down the stairs proved rather challenging, getting in and out the car made me look like an elderly lady and the more I remained still throughout the day the more stiff I became. To the point where I felt the best thing for me to do at the end of the working day was to go home, eat well and have an early night.
Whilst I feel a sense of achievement, completing 13.1 miles is always tough, I can’t help but look at the many steps advised to take to aid post race recovery and see what more I could have done to make the recovery just that little better.
Rehydration is one of the most important steps post race. No matter the weather, rain or shine, the exertion on race day will mean any water taken on board will have been sweated out, along with electrolytes and minerals to boot. I always carry a hydration backpack whilst running; ensuring I don’t have to rely on water stations en route. At the finish line I always take extra water that is being handed out and on the journey home I tend to pick up a bottle of fizzy water to quench the first. Then, once home, the rehydration will continue. Though this time round I should have added a few electrolyte tablets to replace those that were lost during the race itself.
A Cool Down is extremely important, especially if you have a long car journey ahead. The temptation once a race is complete is to sit down – something I always try to avoid as (like I have seen today) the more I remain stagnant the more I suffer with stiffness over the next 48 hours. Post race I try and use a short walk as a cool down; usually the walk from the finish line to the tube station is sufficient for me.
Eating to recover is always recommended. Something I always have an issue with. Post race the last thing I want to do is eat, with the over exertion (and perhaps too many jelly babies from spectators) making me feel rather nauseous. It is advised to eat something with a good mix of protein, carbohydrates and healthy. Bananas are always readily available at every finish line, which is unfortunate for a banana phobe like me. My go to once home is a jacket potato with beans! Ultimate comfort food.
It is recommended to have a gentle massage to flush out the lactic acid and toxins. If you head to a sports therapist to aid your recovery, make sure they are aware you have taken part in a race so they know to be gentle. Personally I have to wait a few days before allowing any therapist to ease out my aching muscles. Instead I always spend a good 30 minutes in the hot tub at the gym, followed by some time with the foam roller. The roller and I don’t get on at all. It’s not pleasant process – but necessary.
Stretching is one step I always skip! And seeing as I failed to stretch after yesterday’s race it is no wonder I am feeling the aches and pains today. As I increase the training in the lead up to the London Marathon this is something I am going to have to pay more attention to.
Add some post race Protein to your meals! As a vegetarian I often fill up on eggs or Quorn post race. An omelette is a perfect way to fill up on protein and aid muscle recovery.
Early to bed! Not only do most races start early, requiring a nasty wake up call especially for a Sunday, but your body has been pushed to its limits. You are bound to be tired and it’s normal to feel like going to bed before the sun goes down. After yesterday’s race I spent the afternoon in fresh pajamas, on the sofa with a duvet before tucking myself into bed well before 9pm. It was the most dreamless sleep I had had for weeks.
Continue to rest in the days following the race. Don’t rush into strenuous training straight away. Take advantage of those rest days, with active recovery. Today I am allowing complete rest, but tomorrow I will return to running club for a gentle track session and will keep the legs ticking over throughout the day with a lunch time walk.
Despite running numerous races over the years, and having the experience to know what’s best, I still made mistakes in my post race recovery. Hopefully I will continue to learn from these and make better choices next time round.