5 top tips to help you recover from your 5 or 10k run, jalk or walk!

Are you’re running in your first race or charity event at the weekend? Here are 5 top tips to help you recover from your 5 or 10k run, jalk or walk!

  1. The first defence against muscle soreness, fatigue or even repetitive injury from your run is to be prepared! Make sure you’ve put some miles in the legs before hitting the races at the weekend.  If this is your first event and you’ve never done this distance take your time. It’s easy to be swept up in the adrenaline of the day and boom, you can’t move for 5 days or worse, you give yourself and injury.  Be prepared and take your time.

  2. Straight after the race it’s important to re-hydrate.  Water is the best source and maybe have a small banana too

  3. Cooldown, you’ve a window of about 20 mins after a run to do some cooldown exercises.  Some gentle stretches for the legs and back are best while your heart rate returns to normal.  This will help your body return oxygen starved blood back to the central system for cleansing and will reduce your levels of DOMS (delayed onset muscle soreness) it won’t avoid it all together, but it’ll be a lot worse if you don’t stretch and you’re new to running!

  4. Take a warm bath, maybe even pop in some epsom salts.  Follow the instructions on the packet and very importantly  drink loads of water after you’ve done that. Epsom salt baths are best to take just before bed.  Tepid water, hop in. Soak for 10-20 mins hop out. PAT your skin dry to leave the salts on the skin & DRINK WATER!!! You will sweat like a lunatic after an epsom salts bath, so make sure you’re not stressing your kidneys out and drink water.

  5. The day after the race, if you’re feeling a bit stiff and sore, go for a gentle walk and either repeat the above steps or do them for the first time!  

5 and a bit.  This is a carefully guarded secret, and you didn’t hear if from me.  After steps 1-3 before step 4, have a bottle of beer…. Just one, not 5!  Beer is mainly made of water, it carbs in there, electrolytes, and protein.  It’s a great way to kick off the recovery! Don’t have 5 and if you do, leave step 4 until the day after the race.  

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