Putting it all together & injury prevention
COOL DOWN: After a race it is important to cool down by walking or jogging slowly for 5-10 minutes. Active recovery helps get the lactic out of your muscles, which keeps the blood flowing and prevents muscle tightness. Complete your cool down with some light stretching and use a foam roller to give your muscles a massage.
EAT: You may not have burned a ton of calories during the 5K race but it is still important to replace the calories lost. Look for snacks that have extra nutrients such as an orange or banana.
HYDRATION: No matter how fast you completed the 5K race it is critical that you stay hydrated before, during and after the race. This will prevent the on-set of headaches, and muscle cramping.
THE DAY AFTER: To speed up muscle repair, go for a short, easy run the day after your race. If your quads or hamstrings are still tight ice them down. Ice will reduce inflammation in the muscles and relieve soreness.
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