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Top 10K Recovery Tips from goPhysio

Posted on 16th March 2018 by

Well done! You’ve completed your 10k race! If you’re a 10k regular, you may have learnt the bast way to tackle post race recovery. But for some, it may be your first 10k event. What you do after an event can really help or hinder your recovery and set you on the right path for continuing your running journey!

Not sure what is best to do to help your recovery. Well don’t worry, here are goPhysio’s top tips for your recovery:

  1. Cool Down – you cross the finish line and the last thing you want to do is keep moving, but a gentle jog or walk will help to steadily slow down your heart rate and allow the build up of waste products in the muscles to be flushed out.
  2. Hydration – Keeping hydrated is essential to allow the muscle to stay elastic and malleable; after all your muscle are made up of up to 70% water.
  3. Refuel – within 30 mins of your race it is important to refuel with a small meal high in carbohydrates and protein. This will help to prevent the onset of muscle soreness as this is the optimal time that the body will use the carbohydrates to rebuild glycogen stores.
  4. Rest– after you have celebrated running your 1st,5th,15th 10km race, get an early night. Sleep is when our body heals, so it is important to give your body the best chance of healing those sore muscles and giving you the best recovery.
  5. Active Recovery – The day after your 10k race try to get your body moving, go for a walk, swim, cycle or even a light jog. This will get you heart pumping increasing circulation around the body continuing to flush out any waste products (lactic acid).
  6. Massage – Book yourself a sports massage. You have trained hard and reached your goal of running the 10km so why not treat yourself to a recovery massage the day after the race. This will help relax those tight muscles, increase the blood flow to the muscle and help prevent DOMS. Don’t forget to take advantage of our race day offers, you can get 20% off your sports massage until 30th April.
  7. Listen to your body – if your feeling sore a day or two after your run then try to listen to your body and what it needs. Take your time to get back into your running routine.
  8. Celebrate – you’ve done it, what a great achievement! Be proud of yourself and celebrate what you’ve achieved. Whether it’s your first 10k or one of many, well done from us all at goPhysio!

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