Based in Michigan, Jeffrey LaLonde is a category analyst who has held employment with Spartan Nash, Anheuser-Busch, and Gordon Food Service. In his free time, Jeffrey LaLonde enjoys running, and has competed in several half marathons.
Runners put a lot of emphasis on their training programs before a big race, but not many are aware of what to do once the race is over. According to Runners World, these are the steps to take after finishing a race to ensure your body recovers in a healthy manner.
First, keep walking after crossing the finish line, and avoid sitting or stopping for at least half an hour after the race is finished. Also, be sure to refuel immediately after the race with about 300 calories of simple carbs, such as a banana and a sports drink.
At home, soak the legs in cool water for 15 minutes in order to reduce inflammation. Be sure to keep walking for 10 to 30 minutes several times that afternoon, and keep the legs elevated between walks. Also, keep drinking water and eat small meals every few hours.
Over the next few days, keep drinking water, and massage sore muscles for about 5 minutes every day. Runners World also recommends incorporating this gentle workout every other day: walk for 10 minutes, then run a few seconds each minute for 10 to 20 minutes, and walk for another 10 minutes. This exercise will encourage blood flow to the recovering muscles.
Runners put a lot of emphasis on their training programs before a big race, but not many are aware of what to do once the race is over. According to Runners World, these are the steps to take after finishing a race to ensure your body recovers in a healthy manner.
First, keep walking after crossing the finish line, and avoid sitting or stopping for at least half an hour after the race is finished. Also, be sure to refuel immediately after the race with about 300 calories of simple carbs, such as a banana and a sports drink.
At home, soak the legs in cool water for 15 minutes in order to reduce inflammation. Be sure to keep walking for 10 to 30 minutes several times that afternoon, and keep the legs elevated between walks. Also, keep drinking water and eat small meals every few hours.
Over the next few days, keep drinking water, and massage sore muscles for about 5 minutes every day. Runners World also recommends incorporating this gentle workout every other day: walk for 10 minutes, then run a few seconds each minute for 10 to 20 minutes, and walk for another 10 minutes. This exercise will encourage blood flow to the recovering muscles.
