Can Too run Coach and Athlete Matt Joyce shares his top tips for the most effective recovery after your long run or goal event.
- Hydration
It’s important to recover the sweat, carbohydrates and salts you’ve lost with water and electrolytes, such as Hydralite which are supplied post races.
- Nutrition
Within the hour post-race try and consume some carbohydrate and protein to help with muscle repair. And have a proper meal with adequate protein and carbohydrates, within 3 to 4 hours to further boost recovery and drink plenty of water.
- Sleep
It is important for recovery 7-9 hours if possible.
- Ice and cooling
There’s some evidence to show that cold water or ice on the legs reduces inflammation, aids recovery, within 24 hours. You can do this by submerging into waist deep water at the beach or taking a cold bath. However, be careful with severe temperatures, you risk hypothermia if it’s under 20 degrees, so take caution. Another method is taking a shower with warm then cold water alternating for a minute each.
- Stretching
Stretching tight muscles is beneficial, you can use a roller the day of the race and the next morning, often at events you’ll see recovery stations where you can stretch and do yoga.
- Compression
Wearing compression tights post-race and even to bed to help reduce inflammation and muscle soreness.
- Massage
Get a massage 24 to 48 hours post-race. At events often they have massages available to kick start the recovery process. You can also use a massge gel like fisiocrem.
Find out more about Coach Matt Joyce.
Our Blackmores Half Marathon and 10km run programs are now open. Find out more and register here: www.cantoo.org.au/blackmores
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The Can Too Foundation is an independent health promotion charity committed to funding cancer research and prevention.
We offer professionally coached training programs across NSW and Queensland using qualified and experienced Coaches plus caring Mentors and Team Captains. In return, the participants raise money for cancer research and prevention.
Can Too trains all levels, from beginners to more experienced athletes, in structured training programs tailored to physical challenges such as running races, ocean swims, our own program grand finale goal events, trail running and walking, destination events and adventure challenges. You can even choose your own goal as a Can Too Beyond program.
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