The City to Bay is one of Adelaide’s biggest running events. Yes, for most of us it is painful to run (or walk) 12km, but the sorest part is the day after! No matter how good we are, we (runners, walkers, strollers) all need appropriate recovery.
What is involved in the recovery process after a running event like The City to Bay?
Recovery is one of the most critical components to a perfect training plan that runners often neglect. Unfortunately, if you don’t properly recover from your run, you’ll be at risk of injury.
Muscles soreness and fatigue are the most obvious signs of running a long distance. Due to the initial inflammation and tissue repair occurring in the muscles during the recovery phase, it take’s about two weeks (or sometimes longer) for your muscles to fully recover! To help speed things along you can do the following:
- stretch muscles to regain range of motion and decrease stiffness
- wear compression tights from brands like 2XU and Skins to help increase the oxygen levels, needed by fatigued muscles
- massage specific muscle groups that are sore, tender or stiff to increase the oxygen uptake, breakdown knots in the muscle, and help regain range of motion
The immune system is also severely compromised after a major running event. Therefore a healthy and nutritional eating plan is needed to reduce the risk of colds, viruses and other infections. For example, directly post-race you should aim to replenish:
– WATER levels – no, beer DOES NOT COUNT!
– vitamin and antioxidant levels; provided by a mixture of fruits and veggies
-carbohydrate levels; found in all sorts of foods like rice, pasta, bread and grains
– protein levels; MEATS or legumes or dairy products..
Some meal examples which cover all of these components include a salad sandwich or smoothie with fruit, oats, milk or water, plus a protein supplement. DON’T FORGET TO DRINK WATER!
It is important to continue a healthy diet and “normal” eating regime withing 24 hours post race, so no nutritional elements are left-out.
A recovery running program is also important, but it depends on your running level and other personal factors. This is best prescribed from a medical practitioner like an exercise physiologist, physiotherapist or podiatrist.
Your body should “feel” like it’s normal self within a couple of days. However, this varies from person to person. If you feel like something isn’t quite right; if you have painful legs, blisters, sore feet, felt like your shoes let you down OR have any questions about any of the recovery process – SEE A PODIATRIST for a professional opinion and management.