With the Baltimore Running Festival happening this weekend, we asked 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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.
• 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!