Congratulations, you are officially an Action Potential Turkey Trotter! All of your hard work and training has paid off, but now you are just waiting for the muscle soreness to set in. You may not notice muscle soreness right away as after the race your adrenaline is pumping and you are gleaming with pride. You may not even notice it while you are eating turkey, laughing with family and watching football. Sometimes muscle soreness has a delayed onset, waiting 1-2 days post race. Don’t act like a “turkey” waiting around for muscle soreness to set in. Planning for post race recovery is just as important as pre race training. Follow these easy tips below to improve recovery after the race.
Walk and Stretch:
Easy walking for 10 minutes followed by gentle stretching can help reduce muscle cramping and allow for active aerobic recovery.
Drink plenty of water after the race and into the next day. I know it will be consumed, but beer doesn’t count as water, haha.
Eat foods containing carbohydrates, protein and healthy fats to replenish your body. This shouldn’t be a problem on Thanksgiving, enjoy!
Walking later in the afternoon on race day for 10-20 minutes will increase circulation and help reduce muscle soreness and cramping. It will also help with the post turkey blues.
If you are really sore before going to bed, soak in an Epson salt bath to decrease muscles soreness and improve mental clarity. Heck, light a few candles and play your favorite music to reward yourself for a job well done.
Nothing is better for your body than a good night sleep. Your body loves to recover while you catch some Z’s. Hopefully you have a nice relaxing weekend in store.
Next Day Exercise:
Light aerobic activity followed by stretching the next day will again help increase circulation and reduce muscle soreness. Take it easy… I said gentle. Light aerobic activity might include 20 minutes of walking, jogging, biking OR a good old yoga class should do the trick. You don’t want to push your body too hard before it has had a chance to recover. And remember, keep drinking water.
See below for some of my favorite post race stretches.
Standing Calf Stretch
Standing Quadriceps Stretch
Figure 4 Hamstring Stretch
Trunk Rotation Stretch
Everyone has a higher potential,
Together we can Reach Yours!