You stuck to yourhalf-marathon training plan, nailed yourfueling strategy, and just ran your 13.1-mile race.
So, what should your post-half marathon recovery entail?
(And here’swhat to do after any workout within 30 minutes, to be exact.)
Focus on rehydrating
The number one priority after you’ve completed a race should be rehydrating.
Light yellow indicates a person is hydrated and dark yellow/amber usually indicates dehydration.
If your skin retains the pinched shape for a few seconds or longer, you’re likely dehydrated.
Hold for five seconds, and repeat a couple of times on each side.
Do the same with the other leg.
Amassage guncan also be a game changer for sore muscles.
But hey, if you’re likeOlympic-medal-winning runner Meb Keflezighiand think it helps, go for it.
However,thereisevidence to supportthe use of compression gear as part of your half-marathon recovery plan.
That’s because they can prevent blood from pooling in the lower extremities, says Dr. Cardone.
FWIW, we also lovecompression leggings.
Not to mention, alcohol can also negatively affect muscle recovery and cause restless sleep, she says.
That’s the exact opposite of what you want during your post half-marathon recovery.
To avoid gastrointestinal upset, go for a low-fiber, easy-to-digest meal.
And the same goes for acidic foods and drinks.
This aspect of half-marathon recovery will help restore glycogen in the liver and muscle.
“The protein will help with repairing and rebuilding muscle after the race,” she says.
Your body will thank you when you wake up the next morning.
Or go for an ice bath, whichstudies suggestcan help reduce next-day soreness, suggests Dr. Colvin.
But the rule of thumb is to take one day off per mile raced, says Mandje.
Most importantly, listen to your body.
You’ll avoid the scary risk of bone injury and probably enjoy those post-race miles even more.
Photo: Getty Images / svetikd
