Congratulations, you just finished a running 21.1K. Doesn’t matter what your time was or if you hit your personal best you just accomplished something amazing.
First and foremost… being adequately trained for your race will majorly impact how your body feels afterwards. Whether it is a 5 K, 10 K, Half or Full Marathon-- make sure you listen to your body and give it sufficient training in advance of the race!
Don’t just “Wing it” or “Do It Live,” on race day. Yes, you may be able to complete the distance and race… but can you walk for a week after it? No!
The difference between trained and untrained runners is the recovery time after the race. PLUS half the satisfaction from finishing the race--- is that it means SO much more than just that race. It’s all the hours, dedication, sweat, new friends, early mornings, and Saturday evenings given up!!
Secondly, make sure you have eaten the proper nutrients before your big day. A big hearty dinner the night before, and a carb-heavy breakfast on the day of is highly recommended. My favourite pre-run meal is oatmeal with berries and nuts, or whole-wheat toast with almond butter and cut up banana. They taste delicious and provide you with sufficient fuelling to conquer that long run.
Once you have the basics covered, you can refer to these tips
7 Additional Tips to Help Prevent Post-Race Soreness:
1. Stretch Immediately After: Your friends are all there waiting for you! Cool sponsors and free swag to grab. Brunch is probably calling your name, but relax. Stop and give yourself 5-10 minutes to stretch while you mingle with your friends and family. This will really help you later. I forgot to stretch after my last half marathon because of all the excitement and for days after paid the price.
2. Rehydrate: You just ran x number of KM, and probably sweat out a gallon of water. DRINK! Grab a water bottle and chug away, Coconut water is also great and give you the salt and electrolytes you need for a speedy recovery.
3. Plan an easy shakeout walk: Your body will begin to tighten up 4-6 hours after your race is done—even more so if you took a nap, or rested right after. A shakeout walk helps loosen you anywhere you may be getting stiff. Even a quick 10-20 min walk helps your body to feel less sore the next day!
4. Load up on Pain Release & Peppermint Halo: These products are AMAZING, seriously though. Wherever you may feel sore, whether it be your hips, knees, feet, shoulders, anywhere--- roll on our Pain Release remedy & pair it with Peppermint Halo for the ultimate pain-fighting package!
5. Use your foam roller: I’m a huge foam roller advocate! With training for a Full Marathon, and experiencing every type of running injury along the way, I learned a lot. Regularly rolling post and pre run really helped me with soreness next day!
6. Soak up in Après Sport Bath Salts: After a jam-packed day full of friends, food and celebration—unwind and treat yourself to a BATH! Saje’s Après Sport Muscle Soothing Bath Salts are phenomenal. Formulated with essential oils, it helps soothe and relax overworked still and tired muscles. Lavender, Rosemary, Eucalyptus and Frankincense—it’s like a bath full of goodness.
Extra tip—Put on a soothing playlist, and grab your favourite book for the ultimate #Treatyourself evening.
7. Unwind at the Lululemon SUNSET YOGA FESTIVAL- Is where you want to be post SeaWheeze run hosted in Vancouver’s beautiful Stanley Park! The Sunset festival is from 4:30- 11 pm on Saturday August 15, 2015! Enjoy a rewarding yoga class, a few cold ones, local food to help fuel your recovery and some amazing bands playing in front of the ocean.
Enter below for a chance to win two SeaWheeze Sunset Festival & Saje Festival kit (total value $200).