Recover… so you can Run more!

Recover… so you can Run more!

Recovery after a race is one of the most important aspects of training. Competing is generally the pinnacle of the entire training process, and the faster you recover, the sooner you can start preparing for the next race, decisively determining how close together each race can be and how many races you can perform at a good level during the season. Several factors have been identified that influence recovery after a race, and we have listed below the 10 that we consider most important:

1. The race distance, knowing that generally, the shorter the race, the faster the recovery;
2. The level of preparation with which you approach the race;
3. The level of effort and motivation for the race;
4. The course layout/profile of the race;
5. The ambient temperature during the race, with the levels of dehydration reached due to high temperatures and humidity levels being the factors that delay recovery the most;
6. The quality and suitability of the equipment used, especially regarding shoes;
7. Nutrition during and after the race;
8. The number of races already completed, knowing that with fewer accumulated races, you have more freshness to recover for the next races;
9. Innate and genetic conditions regarding injury prevention;
10. The quality and suitability of the warm-up you performed before the race;

In addition to trying to control some of the factors we indicated above, there are also some strategies to activate your recovery and feel the effects of the effort performed less acutely. We have provided 5 tips here to help you recover faster;

1. In the 20 minutes following the race, hydrate with one of the recovery drinks that are designed to replenish not only fluids, but also essential minerals after exertion;
2. Also as quickly as possible after crossing the finish line, replenish the necessary energy with recovery energy bars. If you have access to fruit, a banana is a good choice, and watermelon when it is very hot;
3. Put on dry clothes immediately after crossing the finish line, and “bundle up,” even if it is hot. Lycra pants and high compression socks provide activation of blood return to the lower limbs, which will speed up your recovery. Also use a dry shirt and a windbreaker to protect the entire cardio-respiratory area of your body;
4. Go for a 10’-15’ jog right after following the 3 previous steps. The activation of blood circulation will help remove lactic acid that may have accumulated and relax the muscles that were under intense effort;
5. Perform some gentle stretches without forcing yourself or reaching joint ranges of motion that cause pain;

The methods we discussed above are considered “active” to speed up recovery and should be part of your routine right after races or even after very intense training sessions. In the days following races, you can also put into practice so-called “passive” recovery methods, knowing that the most commonly used are:

1. Recovery massage;
2. Jacuzzi;
3. Sauna;
4. Spend more hours lying down than usual;
5. Engage in alternative activities to running, with low intensities and low impact. Cycling and swimming are the most recommended exercises;

Despite all the care you can take, race situations are always those that leave the greatest marks and require more recovery time. As we have already identified, the race distance is certainly one of the factors that most affects recovery. Anyone who has already experienced competing in a 5km race, and a marathon for example, knows what we are talking about!

So that you can improve your recovery, follow our plan for the weeks following the race. Depending on the race you completed, you can follow the plan to recover from races up to 12km, up to a Half Marathon, or after a Marathon.

And now do not forget, if you really love to run and want to run for many years, recover properly before throwing yourself fully into your next challenge.