Tips From Athletico’s Experts to Help You Prepare and Recover Safely
Participating in an upcoming race? Our experts have shared tips that will help you avoid pain and injury on race day, as well as recover in the days following. Read on for tips and tricks to perform your best.
Preparing For Your Race:
1. Include a dynamic warm-up before training for a race, so your body is ready for exercise and reduces your risk of injuries. Be sure to include this in the weeks and days leading up to your race.
2. Foam roll to help restore muscle elasticity and improve circulation to start recovery after your run.
3. Schedule a Free Assessment with our team if you are experiencing aches and pains or would like to talk with an expert who can provide recommendations and injury prevention tips to help you stay injury-free.
Resource: 3 Ways to Use a Foam Roller
Race Day:
1. Incorporate static stretching into your routine to restore joint range and muscle length after the race. You can also try these static stretches below:
How to Properly Recover:
1. In the days following your race, be sure to keep moving! Avoid sitting down right away. Try to walk for 10 to 30 minutes to prevent stiffness and flush your legs. Incorporate cross-training in the next couple days for best results. This can include:
- Biking
- Walking
- Swimming
- Taking a yoga class
Getting a massage can also be a great reward for you and your muscles.
2. Keep up with your nutrition and immediately restock your carbs. Grab an apple or banana after your race to replenish glycogen storage 1-2 hours post-run. For muscle repair, grab a healthy protein snack like hummus or peanut butter toast. Restore fluids and electrolyte balance with water and/or sports drinks throughout the day.
Resources: Tips from a PT: Restoring Your Body with Sleep & Nutrition
Cross-Training for Runners
If you want to learn more or are experiencing pain in the days following your race, contact your nearest Athletico location and schedule a Free Assessment. Free assessments are available both in-clinic and virtually through our telehealth platform.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.