How to recover after a race

Okay, as you read today’s edition of the Road Runners series, you are probably a bit sore from running yesterday’s The Wipro Chennai Marathon and realising that your range of motion is not the same as what it was yesterday morning! So, this edition will talk about some simple and easy strategies to do and not do, to improve your recovery from a race! We will break this into two parts:

Immediately after the race:

• Viparita Karani: If there is only one thing that you can do immediately after finishing a race, then try this easy Yoga Asana called Viparita Karani (Legs Up The Wall). After you cross the finish line, and get your medal, please find a nearby wall and pop your legs up for 5-10 minutes! Many of us at Chennai Runners have been following this over the past few years and we all swear by how much it helps in mitigating post run soreness.

• Stretching: There are mixed opinions on the benefits of stretching immediately after a run. Since there is solid evidence to indicate increased flexibility and reduced muscle soreness, there is really no harm in incorporating this.

• Hydration: After a long run, particularly in mostly humid Indian weathers, it is important to remain hydrated. Drink plenty of fluids that are loaded with salts (to replenish what you have lost through sweating). Some natural options include our traditional nimbu juice, or tender coconut water (spiked with some salt, since coconut water is low in sodium). Please be careful not to ride on bumpy terrains after a race, since one may have a propensity for nausea. A recent trend that is getting popular in Europe and the U.S. is the consumption of “non-alcoholic” beer being promoted as an isotonic refreshing drink!

• Rest: Take a late morning nap. You will be surprised at how refreshed you feel in the evening. Of course, most of us take this nap after a heavy (and a well-deserved) lunch, which may explain why most recreational runners still do have a paunch!

The day(s) after the race:

• It is important to be mobile and active on the day(s) immediately after a long run. While many do a post-recovery slow run/jog on the day after a run, I prefer a less intense option such as a walk or a simple set of upper body and lower body mobility exercises or 10-20 minutes of Surya Namaskarams. What is not recommended for sure is an intense session in the gym or the tracks! You body is still sore, so give it time to recover.

• Slowly ramp up your activity levels through the week. This will ensure that your body is completely healed and you don’t injure yourself.

• Go easy on your food intake. While the euphoria of finishing a race makes one believe that we can eat whatever we want, watch out for the quality of the food you consume. Remember the previous paragraph point on abdominal fat!