Post-race recovery

[jmasgat]

So now that I have run my first race, I'm interested in what people do/how they feel during post-race recovery. By that I mean: how long does it take your legs to feel 100% like they did before the race, do you do anything special/eat anything special to help you recover faster? Things like that. (And you've already given me good advice on the ice baths)

For me--at age 49.43562 (I was once an engineer)--it has taken 4 days for my legs to feel 100%. Yesterday about 85-90% and S/M/T--I had to keep moving or else I'd be in trouble!

Any tips would be appreciated.

Maura

 

[princessrunner]

Maura, it is usually a week or so for me. Running post-race week is recommended by some because it helps disperse the lactic acid buildup in your muscles. I lift so I usually take that on a little heavier and slow down my runs considerably.

I also try to eat a little extra protein during recovery as it helps clear your muscles out too. Water helps me immensely and I increase my intake.

I will be curious to see what others say here. A great thread for some awesome advice!!

 

[twoWDWfools]

Maura - this was my longest distance so far and would be nice to know what others generally do. The worst for me was Tuesday afternoon. My legs felt 100% yesterday so did a little biking. Figured I'd wait until over weekend or beginning of next week to run again and hold to the biking this week.

Been drinking lots of water but eating has been about the same as usual ...well except for the ice cream craving I gave into Tuesday night....

 

[Cindylou]

Hi Maura,

It was very nice meeting you this weekend.

I'm glad your legs are back to 100%. My legs are still really sore. I don't remember having them hurt for so long before, but I think I've neglected any and all recovery methods. I didn't have time to take an ice bath, I didn't take any Tylenol, I haven't been good about hydration this week.

Those are the typical things I do which generally help, but they only help if you do them. I also usually drink Accelerade after a hard workout to get some protein into my system and go for an easy run after 3 days rest.

Cindy

 

[wtpclc]

After teh full, we typically don't run until Saturday and that's a chore. This has been your longest race, so stretch lots, drink lots of water adn take it easy on yourself.

 

[Tiger Lily 03]

Maura, I'm so impressed that this was your first race event. You flew!

I think the advice given is good. It is ok to take off some time too. I think after one of the January events there was actually a formula for the number of days you take off per race mile incorporating age. (Or it may have been permission for my old self to take a long holiday.) To me though after having gone Goofy that number was more than practical.

Take it kind of easy, but get out there and move some. Pay attention to how you feel and if you are tired, rest.

 

[jessily]

I'm an engineer too and your age comment made me laugh! Good topic... I have been wondering the same thing. January will be my first half marathon and I plan to stay in FL until Thursday afterward. I know I will have to take it a little bit easier than I'm used to, but hoping with proper training and a post race strategy I'll still be able to walk around all day and enjoy the parks. Congrats on your race

 

[wtpclc]

I'm an engineer too and your age comment made me laugh! Good topic... I have been wondering the same thing. January will be my first half marathon and I plan to stay in FL until Thursday afterward. I know I will have to take it a little bit easier than I'm used to, but hoping with proper training and a post race strategy I'll still be able to walk around all day and enjoy the parks. Congrats on your race

DH and I do teh parks fro 4 to 5 days after. No porblem. We are slllloowww and are glad we have our medals so poele don't think there's soemthing permanently wrong with us , but I think it works great to help us keep moving.

 

[windwalker]

Right after the races Erica and I usually eat take some Advil and relax the rest of the evening. Doing the parks the next day are great for recovery as long as you take it easy. You do, as the others said want to do some stretching and drink lots. It's a good guilt free time to pamper your desires and eat something special also, ice cream or other decadent deserts are alowed, look at it as reward for your efforts.

The rule of thumb is one day for each mile raced if you raced hard. That means easy days not sit on the couch days.

Resting Panda

 

[jmasgat]

It's a good guilt free time to pamper your desires and eat something special also, ice cream or other decadent deserts are alowed, look at it as reward for your efforts.

Resting Panda

I subscribe to the "ice cream or other decadent desserts are allowed" diet all the time, not just after races!

Maura

[Who admits that one of the reasons I ramped up my activity this year is the desire to indulge without packing on any pounds.]

 

[jessily]

I subscribe to the "ice cream or other decadent desserts are allowed" diet all the time, not just after races!

Maura

[Who admits that one of the reasons I ramped up my activity this year is the desire to indulge without packing on any pounds.]

I definitely subscribe to the same theory... I'm sure a few margaritas in Mexico will help take the pain away

 

[Cruella de mom]

Maura -

Recovery should really start immediately after the race. When you eat is more critical than what you eat. You should have had some sort of carbohydrates within one hour of finishing the race. A banana is enough but a bagel or a bag of pretzels works too.

I KNOW that ice baths work. I don't like them, but I know they make a huge difference in how you feel the next day. I also take a bath either late that same night or the next day but that is a warm bath with tons of epsom salt in it. The epsom salt helps break up lactic acid as well.

As for when your legs will feel 100%: that really depends on your training and how you run the race. And it also depends on how long you have been running. Now factor in pre-race hydration, pre-race nutrition, race temperature and oh and injuries both prerace and during race. You are the engineer, so I will let you write that formula! Typically though, I feel pretty normal by Wednesday after a Sunday race.

You were struggling with injuries prior to this race, so I would suggest taking extra time to recover and then start back slow. Ease up on the ice cream while you are cutting back on miles, otherwise you will end up like me.

 

[jmasgat]

Ease up on the ice cream while you are cutting back on miles, otherwise you will end up like me.

Cecilia From what I can tell, that would be a great thing! I did eat right after the race, and drink Powerade, and stretched and iced and Advil-ed. And I had already decided no running this week, just XT.

So maybe I'm on the right track here.

Maura

 

[BamaEd1]

I ran my first 1/2 marathon a three weeks ago. The following Tuesday, I went to my Chiropractor and got an adjustment. His DW is a licensed massage therapist, so with every adjustment, you get a 30 minute massage!!!! The lower body, deep tissue help A LOT. I got back to running on my usual schedule. Now I'm bummed out, though, because I don't have anything to train for!!!!!

 

[Lynn G]

Scott and I went directly from the Minnie to the pool at our resort. The water had not heated up alot yet, so, although it was not an ice bath, it was cool, and it felt great just to float around. We also take a protein drink powder (Special K protein water mix) and mix it with the final bottle of water you get at the end of the race - that gives us some protein, along with the fruit and muffins you get at the end of the race.

 

[Tiger Lily 03]

That's it! One day off for every mile. Well, maybe not all those days in the case of my Goofy. Ease back into it though.

Indulging in some not-so-good nutritional treats has happened to me. I've been on a mission to have it ALL. Not that I have, but it is difficult to resist and I confess I have indulged myself beyond reasonable.

I'm back on track just in time for vaca starting this weekend! Planning on some wogs on the beach. I love that part of vaca.