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Recovery From Racing
- YMCA LTR class 2010
You are an experiment of one, but here are some tested tips
to avoid injury after a big race or run.
Run, refuel, stretch, shower, and stretch again, and rest.
You are what you eat at this point in training so treat yourself to a great
meal that fulfills the nutrient and energy expenditures from your effort.
Stairs can me managed by walking them backwards to help sore
quadriceps (be careful, and hold that rail!)
Expect that delayed onset swelling and pain can occur after
your event. While the typical swelling curve follows a 12-24 hour timeframe
from insult, you may see soreness 1-2 days post event that you did not
experience previously. RICE
Pain relievers and NSAID anti-inflammatory drugs may provide
some initial relief but loose their effectiveness after several days. Pain is a
good guide for when you are able to resume activity and how much activity.
Massage a few days after a race, when point tenderness is
going away, is a great rehabilitation tool.
If you can stand it after a big run an ice bath will reduce
inflammation in the legs, and is proven to help speed recovery. The secret is
that the water need not be iced but can be anything below 50 degrees. Remember
to wear a sweater and hat, only soak your lower half, and bring a book to keep
your mind off the discomfort. Fifteen minutes in the bath is helpful and is
better at fighting inflammation than the NSAIDs, and does not stress the
kidneys.
For every mile you race you’ll need a day off –
initially. You may choose to change this after you develop a significant
mileage base.
While it may feel difficult to hold back on your training
you should incorporate rest post-event and use cross training that is a pain
free activity to fulfill any need you have to exercise. Recall that exercise is
what raises metabolism and transports “groceries in, garbage out” so without
this metabolic action of housecleaning, you recover more slowly. Get up and get
out, regardless of how tired you might feel the week following.
Walking is called active recovery and should be included in
your recovery plan to get you feeling better sooner. I like to walk as much as
I can after a hard race effort.
In the first weeks after a big race seek to keep your
efforts below PE 7 or 75% or your maximum heart rate to allow your body needed
rest and to speed recovery. Stay away from hill work or any speed work as well.
Re-starting an aggressive program post event can lead to injury.
Prepare for a let down, the post race blues – use this time
to plan another project and to resume running soon - but allow for plenty of
time to get ready and train. You cannot judge your success as a runner by this
race or this program – this is a beginning for your running – with more
challenges ahead.
Look at your process goals and the A, B, C goals you planned
to see how you did, and while your mind is fresh from the event; note in your
training log your race time and what went well and what you want to do better
with the next race. You already have you date to begin running again marked on
your calendar so why not plan your next race day too?
If you ran a 6.2 mile race, then 6 days after racing go
ahead and check your resting heart rate and blood pressure to see if it matches
the values measured the week before your race. If the values match and you are
not experiencing muscle soreness it is a safe time to gently return to running,
keeping in mind the above ideas.
