Off To The Races

Local experts give us tips and tricks to prep and recover from running a race.

Lauren Bell - October 2018

Off To The Races

Local experts give us tips and tricks to prep and recover from running a race.

Lauren Bell - October 2018

-Shutterstock

We ask Bobby Levin of Fleet Feet and Megan DiGregorio of the Falls Road Running Store to give us tips and tricks to prep and recover from running a race.

Prep

TRAIN

• Start the training process three to five months before your race.

• Begin a “tapering period” during which you reduce the volume of your training mileage two to three weeks before the race to avoid injuries or burning out.

FUEL

• Have a balanced diet that aims to hit every part of the food pyramid. But especially concentrate on protein and carbs.

• Hydrate your body with electrolytes and plenty of water.

SLEEP

• Try to get at least seven to eight hours of sleep every night.

• In the two to three weeks before the race, try to get more sleep so your body is completely rested for race day.

FOCUS

• Visualize yourself crossing the finish line and completing the race to calm any pre-marathon nerves.

• Try light yoga to stretch out those muscles and relax your mind.

Recover

Move

• Keep moving around with a light jog or walk to avoid cramping up right after the race.

• Throw on a pair of recovery compression socks for optimal comfort after the race.

Refuel

• Don’t fight your cravings! Take in some calories within 30 to 45 minutes after completing the race.

• Rehydrating your body with water and electrolytes is crucial to ensuring proper recovery.

Unwind

• You might be hungrier than normal after the race, so feel free to indulge in satisfying meals.

• Try some light exercise to keep your body active but your muscles relaxed.

Rally

• Take a week off from running to allow your body to recover.

• Don’t rush back into long runs. Your body has to build itself back up to that point!





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