Post-Race Recovery – What to Do after Crossing the Finish Line

I emphasize the advantages of racing quite a bit on Step 1 Runner, mostly because I’ve always found it to be the best part of our sport. I’ve spent a lot of time dealing with how to train and prepare for a race, but what about the hours, days and weeks right after a race?

This week I am going to be focusing solely on the post-race aspects of running.

Today’s post is going to deal with what to do immediately after crossing the finish line until roughly 24 hours after a race. Check back Wednesday and Friday for parts 2 and 3, dealing with other aspects of post-race recovery. After all, if I spend so much time devoted to the training and build-up leading to a race, shouldn’t we take some significant time to discuss what happens afterward also? After crossing the finish line, chances are the first thing most people think about is finding the first place they can sit down. It certainly is tempting, but this is also the worst thing you can do at that moment.

Here are the five main things to focus on in the 24 hours after finishing a race.

1. Grab all the food and liquid possible. As soon as you cross the line, race volunteers will start handing out or offering various fruits, snacks, water, etc. Just take everything they offer. No matter how good or bad your stomach feels at that particular moment, there’s a good chance you will want all of it sooner rather than later. The standard offerings like bananas, Gatorade and potato chips are all great at replacing certain nutrients lost during a long, challenging race. Test out your stomach by gradually sipping Gatorade or water before and after every bite you eat. I’ve actually been so dehydrated I wasn’t able to swallow food without additional liquid, but even if that isn’t the case for you it is a good way to slowly but steadily began to replenish fluids.
2. Keep (slowly) moving. After crossing the finish line and taking a moment to meet up with friends and family, keep moving! The transition between racing and resting should have a gradual middle ground. While a long walk back to a car or hotel after a race will seem like torture, it is actually a great way to stretch out and relax a tired pair of legs. The results of the shock to the system from immediately collapsing after a race will feel much worse than a 15 minute walk back to your hotel.
3. Drink large amounts of water. Over the 24 hours following the race, the main concern should be dealing with the inevitable dehydration resulting from the race. Keep a large bottle of water within arm’s reach throughout the day and make it a priority to take small sips over and over, all day long.
4. Reward yourself accordingly. There’s a good chance you’ve been depriving yourself certain treats in the days or weeks leading up to the race. The night after is a guilt-free evening. Enjoy whatever forbidden items you want as long as you pair them with a significant amount of water.
5. Sleep in and then sleep some more. The day after a race is no time to worry with setting an alarm clock. If all of your training runs have taken place early in the morning, relish in the enjoyment of a morning off. Make sure not to schedule anything for the day if at all possible. Lounge around the house and use the day to relax and pat yourself on the back. Tired halfway through the day even after sleeping in? Take a nap, you’ve earned it.

Do you have any post-race traditions or recovery tips?

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