After months of training and preparing, the Flying Pig Maraton is finally here!

After you’ve finished your big race day, be sure to plan for your post race recovery. This critical step in your training program allows your body to return to normal and sets the stage for your next race.

 

• Keep walking
• Start drinking cool carbohydrate and electrolyte replacement fluids.

• Start to consume solid, carbohydrate rich foods
• Walk at least a mile
• Perform some gentle stretching and massaging of the gluteals, hamstrings, quadriceps and calves

• Meals should be heavy in complex carbohydrates
• Use ice on any areas that are sore
• Proper rehydration should allow you to be able to urinate within 6 hours of race completion

• This will last anywhere from two days to two weeks and ends when you have no muscle soreness
• Doing light, non-impact activity can help facilitate musculoskeletal recovery. (ex. pool walking, cycling)
• Continue to stretch, eat well balanced meals and get extra sleep

• When all post race soreness has subsided, gradually return to running by slowly progressing the frequency and duration of your runs