Congratulations you’ve finished a half marathon. Hopefully you have had a great experience not just with the physical running side but also the atmosphere which makes these events so special. Your recovery starts as soon as you get across the finish line so here is some tips on what to do post half marathon to help avoid the aches and pains over the next few days.
Zero – Five minutes post half marathon:
You may feel exhausted, aching and needing a lie down however the best thing to do is keep moving for at least 10-15 minutes after you finish. Listen to you body but get a cool down in and keep moving even, go for a light jog or a walk. Just try not to sit down straight away, walk to the food or charity tent. Start your post race stretching and put some layers on as your body will loose heat very quickly.
Zero – twenty minutes post half marathon:
It’s vital to replace the fluid that you would have lost throughout your run as quickly as possible to help your body recover. For a half marathon distance try electrolyte sports drink, juice, water or the beloved runners favourite chocolate milk. You want to drink enough liquid so that your urine returns to a pale yellow, if its darker you are still dehydrated. Water is great but as you would have lost salt and mineral throughout your run try a combination.
In the first half an hour after you finish you want to eat some small, with main component being carbohydrate with a small amount of protein and fat. Good examples are a banana, fruit either fresh or dried, Nuts, bagels/baps, cereal bar/flapjack, yogurt or chocolate.
2 hours post half marathon:
After you finish your run try to have your main meal; half of the meal should be made up of carbs preferably whole grains with an equal amount of protein. Ginger and honey have also been proven to help and reduce muscle soreness.
Thirty mins – one hour post half marathon:
Stretching and Sports Massage
It wont be the first time you’ve been told about the importance of stretching after a race but there’s a reason way. After you have done your own stretches end the to the sports massage tent and get a massage. The therapist will often be able to detect muscles that you may not have notice being tight as well as getting deeper into the muscles. They will also be able to help you with dynamic stretches, which have been proved to be more effective than static stretches.
The evening post half marathon:
By the evening you should have refuelled and start to relax. Whether your staying in a hotel or you were lucky enough to be local and are able to chill at home make sure you keep moving. Just go for a evening stroll nothing strenuous something simple like a 10 minute walk with the dog at a very leisurely pace will be more than good enough. The most important thing is you get a good night sleep cause lets face it you deserve it!!
Three – five days post half marathon:
Get another sports massage to help with any aches and pains that you may have developed post race. You can read for about the benefits of Sports Massage here.
Four days post half marathon:
When should you start running again?
The general rule is between 4 days after go for a 2-mile light run just to keep your muscles moving. You want to reverse taper and start to slowly build up the mileage you are doing.
You can download this guide at: The A State of Health Clinic’s Website.