Recovery Process
September 14, 2009
Recovery
by Neville Manaois
One of the most important aspects of training or racing neglected by some runners is the recovery period after crossing the finish line. Some athletes and runners just don’t know what to do; for them, it is just the same routine after reaching their goal: drink water, stretch, pack their bags and maybe get a banana, and wait till lunch time. Some veteran runners perform a recovery or cool down process or routine after they cross the finish line. Yes, there is a post race recovery method. This process can help your body recover quickly and be prepared for your next event or training. Each runner has different methods in cooling down and recovering. Below is a list of some of the things we do after a long run or race. Hope this list gives you an idea for your next long run.
Crossing the Finish Line
Hydrate (Congratulations-Start Drinking!!)
After finishing a long training run or marathon, start cooling down by walking slowly around the finish area. Then immediately grab a sports drink, followed by water. This will help regain electrolytes and other minerals lost throughout the run. You sweat a lot during the run, so you need to replace it immediately. This will help stop dehydration and help you recover faster.
Change Outfit (From Superman to Clark Kent)
After congratulating one another and posing for pictures with your friends, start doing some mild stretches and more walking. Let your body cool down properly. And then proceed to your gear and put on fresh clothing. This will help you regulate your temperature. Moreover, during cold or wet runs, your body can rapidly lose heat so changing to a new set of clothing will control your body temperature. Change clothes after a run because your running clothes are covered with salts and other minerals from your sweat. A change of clothing will help you feel more refreshed and comfortable. Before putting on your clothes, pour water over your arms and other parts of your body to cool you down and remove salt sweats. Don’t forget to remove your shoes and slip into a pair of slippers. This will help your feet breath and cool down.
15 to 30 Minutes After the Run
Eat (Light and Easy)
At this point, try to eat some light foods composed of carbohydrates and protein. Fruits, energy bars, gels and pastries will work. This is preferably done 15 to 30 minutes after you finish your run. The goal here is to help repair and aid muscle recovery immediately. Your muscles are starving and you have to stop further damage. Heavy meals might not work yet since your stomach is still in race mode and might not be able to digest complex food easily. Just stick to light snacks and start repairing your body. Usually after a marathon, organizers will hand out packages containing sandwiches, hard-boiled eggs, oranges and vitamins. Try eating some of them; it’s a good way to start your recovery.
Diagnostics (Sweat and Swelling)
While eating, you might want to do some stretching, which will help continue the circulation of blood in the body. Better circulation will help you recover faster. Try also pouring water on your limbs and parts of your body. Not only will it help you cool down but will also remove minerals from your sweat. If you have an injury or swelling, immediately place an ice bag on top of it.
30 to 60 Minutes
Pig Out and Enjoy (Breakfast of Champions)
After 45 minutes to an hour and a half, you are set to go. Head home for breakfast or to a nearby restaurant to refuel some more. Your finish line meal is just a way to help you recover faster. Your real heavy meal will help you recover some more and replenish the lost fuel during the run. Some runners told me that you should continue eating since your still burning calories right after you run. Order or prepare a meal consisting of carbohydrates for energy and protein to help repair damaged muscles. Some runners consume huge amounts of rice, combined with chicken or tuna. While some runners eat bread instead of rice since it is easier to digest. After the Subic-Clark-Tarlac Expressway Ultra marathon, I ordered a large Yellow Cab pizza and ate it alone for my recovery meal. Good times.
Rest and Relaxation
After eating, your stomach is already full, your body is hydrated, you feel happy, you feel fulfilled and very much accomplished. It is time to reward your accomplishments. Walk around for a few minutes to push the food down and help digestion. Take a rest, go to your bed and lie down. This will help your feet recover and help relax your legs, arms and neck. Lying down will help reduce the stress in your body and will help aid in proper circulation of your blood. Most of all, it helps your heart rate settle down.
A Cool Bath
You can also take a cool bath to help muscle recover faster and prevent swelling, which causes more injuries. For some runners, this is followed by a light massage to help remove the tightness of the muscles and speed circulation to improve recovery. Just be careful with the massage; some can be harmful and damaging to your muscles, which are quite vulnerable at this point.
Hours After the Next Day
Wake up and enjoy the rest of your day
When you wake up later that afternoon or the next day, take it easy. You can do some light walking to help improve circulation and prevent muscle tightness. Continue eating and hydrating. Some runners will also take vitamins and rest as much as they can to avoid getting sick. Your body and immune system will be very weak after the lon
g races or trainings. You have a weaker system, making you prone to infections. So load up and rest to boost your system and fight off colds and other virus lurking around your surroundings. I remember after the Manila Ultra Marathon last year, several members got sick with throat infections, fever and colds.
Take it easy after your run. Recover as fast as you can so you can start beating your time or going farther. Enjoy your accomplishments and take some time off. Hope these suggested methods help. See you at the starting line! (Pictures: Courtesy of Nards Coll and Denise Llanos Dee)
