Your Best-Ever 10K Recovery Plan
Our expert tips for a faster recovery after your 10K race
Congratulations you have completed the Windsor Women’s 10K! Whether you surprise yourself with your time, get that long-awaited PB, or made it round with a smile, one thing is certain – you’ll need to recover.
It’s amazing how much a 10K race takes it out of you. The same distance in training just doesn’t feel the same. Race day conditions encourage you to push that little harder, run a bit faster, and really challenge yourself. That’s how it should be. But then your body will be crying out for recovery. Use our best tips for 10K race recovery to speed the process.
Plan Ahead For The Finish Line
Recovery starts after you cross the finish line, so make this part of your race day preparations. Have loose, warm, comfy clothes to change into. This will keep your muscles warm and help you relax.
Walk It Out
A 5-10 minute walk or very light jog after the race will actually help your muscles recover. It will bring your heart rate down gradually, help flush build up from your muscles, and get oxygenated blood flowing all around your body bringing your entire system back to normal.
Have a drink ready for post-race – and we don’t mean a G&T! A bottle of water will do, but an electrolyte mix would be even better. You will lose key minerals including sodium, magnesium, and potassium during the race and you need to replace them. Keep drinking water, sugar-free squash, or herbal teas for the rest of the day. And don’t be surprised if you wake up thirsty!
A Small Snack
You might not feel much like eating after the race, but it’s important to get some food down as it kick starts the recovery process. Focus on simple carbohydrates and protein, and avoid fat (it slows digestion). Something like fresh fruit and yoghurt, a cold protein shake and cereal bar, or a banana would be great. If you fancy something a little more substantial, have a sandwich with a protein-rich filling like chicken, tuna, egg, prawns (etc). Or a bagel with peanut butter.
Stretch It Out
You will naturally feel the urge to stretch after the race, so go with it! After your short jog/walk, take time to stretch out key muscle groups like the hamstrings, quads, calves, lower back, upper back, and shoulders. Whatever feels good will be what your body needs
Get A Massage
It’s nice to treat yourself to a sports massage in the week after your 10K. A good sports massage therapist will pinpoint any sore or tight areas, help reduce inflammation, and boost your muscle flexibility again.
Best post race grub
Later That Day
Go ahead and celebrate your achievement, but remember that a heavy meal or too much alcohol will impair recovery and your body won’t thank you for it! Have a reasonable meal, one or two drinks (if you want to drink at all), and enjoy it. Then get to bed for some well-earned rest!
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- Race Day Nutrition For 10K & Half Marathon
- What Is DOMS (And How Can You Deal With The Soreness)?
- 5 Training Techniques For Your Best Ever 10K Race
- 10 Steps To Better Post-Marathon Recovery
- How to set out your Spring training plan