It’s important to recover the sweat, carbohydrates and salts you’ve lost in the race with water and electrolytes, such as Hydralite which are supplied post races.
Within the hour post-race try and consume some carbohydrate and protein to help with muscle repair. And have a proper meal with adequate protein and carbohydrates, within 3 to 4 hours to further boost recovery and drink plenty of water.
It is important for recovery 7 – 9 hours if possible.
4. Ice and cooling
There’s some evidence to show that cold water or ice on the legs reduces inflammation, so aids recovery, within 24 hours. You can do this by submerging into waist deep water at the beach or taking a cold bath. However, be careful with severe temperatures, you risk hypothermia if it’s 0 degrees, so take caution. Another method is taking a shower with warm then cold water alternating for a minute each.
Stretching tight muscles is beneficial, you can use a roller the day of the race and the next morning, often at events you’ll see recovery stations where you can stretch and do yoga.
You can wear compression tights post-race and even to bed to help reduce inflammation and muscle soreness.
Get a massage 24 to 48 hours post-race, at events often they have massages available to kick start the recovery process.