Dr. Jon Henry is an orthopedic surgeon with BayCare Clinic. He joined us for “Medical Monday” explaining tips to recover after a run.
Recovery is as important as logging miles. As soon as you stop running, your body shifts into recovery and repair mode. When you give your body time to recover properly, it will ready itself for the next endurance event.
There are general guidelines for giving your body time to recover before the next road race – about two weeks for a marathon, three to six days for a 10K race and a day or two for a 5K. Your body, as aches and pains lessen and you feel strong again, will generally let you know when it’s ready to compete again.
Hydration is an integral part of recovery after any road race. It helps transport nutrients around the body and keeps muscles lubricated, which is key to recovery. Hydrate often until your urine runs clear and is being produced in normal volume so your body can flush out lactic acid, which helps reduce muscle stiffness.
There isn’t an ideal number of races per season. Just use common sense. If your body isn’t fully recovered from your last race, consider skipping the next one. Be proactive, protect yourself from overuse injuries and give your body time to recover and repair itself. If need be, work with a sports medicine or orthopedics expert to assess your physical condition, then make a determination on whether you’re prepared to run the next race.
Evaluate yourself each time you’re considering a road race fresh off the heels of a completed one.
Start with scheduling races a few weeks apart so you have time to properly recover and repair your body. Other steps include:
* Setting realistic expectations and goals for each race
* Incorporating cross-training into your race preparations
* Opting for quality over quantity. Logging more miles doesn’t always mean more success.
* Planning your recovery. Be sure to include designated rest days and recovery days.
Any last bits of advice for properly recovering before running multiple races?
Again, listen to your body and seek the help of a sports medicine or orthopedics expert if you need assistance with determining whether your body is ready to hit the pavement again.
Visit baycare.net or call Orthopedics & Sports Medicine BayCare Clinic at 877-229-2273.
