How to Avoid Post-Race Aches and Pain

Competing in endurance races is tough on your body - mentally and physically. I’m not sure I could find anyone that would disagree. You work hard for months leading up to the big day. Endless workouts, focused nutrition, early bedtimes -- it all takes its toll eventually. When you’re done with our event, it might seem natural to indulge in a few extra pizza slices, sugary drinks, and too much alcohol.

If you’re like me and like to skip the part after your race when you’re sore and feeling broken down, you should follow some guidelines to help you power through these tough times. This will help you recover faster and get over the sore and achy hump.

• Post-race parties are the WORST! It’s fun to catch up with other participants you met along the way and other friends that are there. Vendors are ready to take advantage of your lower inhibitions and have beer and junk food ready for you to treat yourself. Please, please, please ignore those junky post-race offerings. If you can, find some chocolate milk, fruit and other clean options if available. Post-race brunch or lunch is popular and breakfast joints have plenty of healthy, lean options available.
  

• How well did you hydrate during the race? Lots of athletes have elaborate plans on hydration and nutrition DURING their event. Have a plan for after you’re finished. Guzzle down 20 ounces of water if you can handle it. Rehydrating your body will allow your body to regulate processes that assist in recovery.
  

• *ICE is your best friend after you’re done. The stress you’ve placed on your body causes inflammation, and ice is the enemy of inflammation. Put ice on your sore spots immediately after you get home or to the hotel. Repeat off and on throughout the day. If you feel total body soreness and fatigue, take an ice bath. Put about five pounds of ice into a bathtub and let yourself soak for 7-10 minutes. The optimal temperature should be between 45-55 degrees. I promise you will not regret taking an ice bath AFTER you are done.
  

• *Don’t sit around. You put your body through a significant amount of stress. If you are sitting around the rest of the day, you will ignite tightness in some sensitive areas, such as the hips and calves. Walking is the best activity for recovery later in the day, as tolerated.
  

• *If possible, seek massage therapy a few days after your event. Wait until your soreness is almost completely gone. Don’t get one right away, in case of minor strains. Massage can damage the muscle if you haven’t given yourself enough of a break.
  

These tips should help control muscle damage and alleviate most non-injury-related soreness and aches after your event. The most important tip to remember is to be ready for your event. Spend the appropriate amount of time training for your race and most of your post-race woes can be completely avoided.

---