A complete guide to race recovery

When you've spent months preparing for a race, the last thing you want is to be written off for weeks afterwards with an injury or illness. At Kathmandu, we know a thing or two about race recovery strategy. Here's our guide to ensure you feel in tip top shape before, during and after your Big Day.

Pre-race Preparation

Your first steps towards an injury-free recovery need to happen well before your race. Preparation is a key factor – it’s important to focus on:

• Nutrition - eating well and loading up on carbs two or three days before your big event.

• Hydration - this is particularly crucial in the immediate lead-up to your run.

• Gear - wearing comfortable gear that’s already broken in will help your feet avoid blisters and prevent chafing elsewhere.

• Tapering off a few weeks prior - so your body can get enough rest and recovery from training before the race. However, you should still include gentle exercise and stretching, to ensure your body is limber and ready to race.

YOUR POST-RACE ESSENTIALS

Take some time before your event to organise:

• A change of clothing - including an extra warm layer. You will cool down quickly once you stop moving. Since your immune system is compromised after an adrenaline-heavy session, wearing damp sweaty gear after a race can increase your risk of catching a cold.

• A pair of sandals - so you can take your running shoes and socks off, and let your feet breathe. They’ve worked hard, and they need a good airing out.

• Water - you’ll likely complete your race dehydrated, so it’s vital you continue to get fluids into your system.

• Fuel - your body will be lacking in nutrients and minerals following your herculean effort, so give it exactly what it craves. Nutrient-dense fruit, vegetables, meat, fish, nuts and seeds will give your body the fuel it needs to begin rebuilding those overworked muscles.

• Sunscreen and mosquito repellent - 'nuff said.

POST-RACE RECOVERY

After pushing your body to its limits, your muscles will need to undergo a process of repair; which can take up to two weeks.

Keep on moving.

It can be difficult to remember (and even harder to do), but try to keep moving for 10-15 minutes after you finish your run. This will:

• Gradually reduce your heart rate

• Flush out toxins in your legs

• Prevent your muscles from seizing up

Sitting down straight after you finish your event is probably the worst thing you can do – your muscles can stiffen and cramp. Active rest, such as slow walking, will help your body adjust to the change in pace, allowing your heart rate to decrease gradually. In the days after we recommend focusing on non-contact exercises such as swimming or easy cycling to get your body back into the groove.

Sleep is the greatest medicinal hack that doesn't get enough recognition.

When you sleep, hormones are released to aid the repairing of micro-tears in your muscles – it’s when your body is most efficient at repairing itself. Consider an afternoon nap and aim for at least 90 minutes. This will let your body go through a full sleep cycle. Or prioritise an early night's sleep.

Recover mentally.

Staying in the present rather than looking towards your next race is essential during recovery. You may feel some pressure to get back on the tarmac or trail and restart training. Try to resist this and simply enjoy the moment, while your body and mind have a chance to refresh. In the weeks after your run, take part in a few fun activities with friends to get over those ‘post-marathon blues’, and make sure you use the power of nature to reboot your mental and physical health by spending time outdoors.