Well done on running the Norwich Half Marathon!
Not only for running it but also for doing so in some very challenging weather conditions when most people plainly refused to step out of the house, like my "fair-weather lurcher" Tilly!
Now that the event is over, recovery is the next step and what you do in the next few days will be crucial in helping your body recover. Naturally, your overall fitness level and your running experience will affect your recovery time.
Here's a few tips to look after your sore muscles:
1) Keep hydrated: despite the deluge and cool conditions outside, the physical effort of the race will have cause your body to dehydrate to various degree. Drink small amounts throughout the day over the next few days to help your body re-hydrate. If you still feel a chill in your bones then nice hearty soups and lots of fruit or herbal teas are the way to go!
Not only for running it but also for doing so in some very challenging weather conditions when most people plainly refused to step out of the house, like my "fair-weather lurcher" Tilly!
Now that the event is over, recovery is the next step and what you do in the next few days will be crucial in helping your body recover. Naturally, your overall fitness level and your running experience will affect your recovery time.
Here's a few tips to look after your sore muscles:
1) Keep hydrated: despite the deluge and cool conditions outside, the physical effort of the race will have cause your body to dehydrate to various degree. Drink small amounts throughout the day over the next few days to help your body re-hydrate. If you still feel a chill in your bones then nice hearty soups and lots of fruit or herbal teas are the way to go!
2) Eat well: Following a race, your body will be busy rebuilding damaged muscle tissues. This is not a time for dieting! Eat a good mix of carbohydrate + protein to maintain blood sugar levels and replenish muscle glygogen.
3) Rest! Many people make the mistake to "easy run" in the recovery phase but research shows that your body will repair quicker if you give yourself a week's rest. Gentle stretches, easy swimming, cross-trainer, walking and some yoga type of exercise will be your best bet but just enough to warm up the muscles and get some blood flowing. Overdoing it will do you no good whatsoever!
Lying on the floor with your legs raised up against the wall for a few minutes at the time may also help provide some relief, especially in the first few days after the race. Start easy running again from week 2 and slowly build up the intensity.
4) Get a Sports Massage. Let a professional work your muscles back into shape, release those trigger points and do some good myofascial release work on your achy legs and you'll be ready to go again in no time at all!
5) Plan the Next Goal. It doesn't have to be another running race but your preparation for the event may have taken a lot of your time & energy and it can feel like a bit of a "downer" when it's over. Do something else, join a fun choir, take up knitting or indeed, start planning the next race! :)
To help you along with your recovery whilst keeping the finances in check on the lead up to Christmas, we've put together a special offer worth shouting about:
You'll Get:
1) A Good Sports Massage
by Sports Massage Therapist & Fully Qualified Osteopath Mr. Alex Sartori
2) A Free Consultation (if you're not already registered with us)
All for Only £27! (Allow 45 minutes - Regular Price: £45)
As you know, there's always some small prints!:
- Offer valid on Mondays & Saturdays Only
- Bookings are Strictly Limited to 25 on a first come, first served basis.
- "No Shows" or Cancellation within 24 hrs will be invoiced at the Full Regular Price of £45
- Appointment must take pace before 31/12/2014
Why Wait???
Give yourself a "Well Done You" tap on the shoulder and click here:
3) Rest! Many people make the mistake to "easy run" in the recovery phase but research shows that your body will repair quicker if you give yourself a week's rest. Gentle stretches, easy swimming, cross-trainer, walking and some yoga type of exercise will be your best bet but just enough to warm up the muscles and get some blood flowing. Overdoing it will do you no good whatsoever!
Lying on the floor with your legs raised up against the wall for a few minutes at the time may also help provide some relief, especially in the first few days after the race. Start easy running again from week 2 and slowly build up the intensity.
4) Get a Sports Massage. Let a professional work your muscles back into shape, release those trigger points and do some good myofascial release work on your achy legs and you'll be ready to go again in no time at all!
5) Plan the Next Goal. It doesn't have to be another running race but your preparation for the event may have taken a lot of your time & energy and it can feel like a bit of a "downer" when it's over. Do something else, join a fun choir, take up knitting or indeed, start planning the next race! :)
To help you along with your recovery whilst keeping the finances in check on the lead up to Christmas, we've put together a special offer worth shouting about:
You'll Get:
1) A Good Sports Massage
by Sports Massage Therapist & Fully Qualified Osteopath Mr. Alex Sartori
2) A Free Consultation (if you're not already registered with us)
All for Only £27! (Allow 45 minutes - Regular Price: £45)
As you know, there's always some small prints!:
- Offer valid on Mondays & Saturdays Only
- Bookings are Strictly Limited to 25 on a first come, first served basis.
- "No Shows" or Cancellation within 24 hrs will be invoiced at the Full Regular Price of £45
- Appointment must take pace before 31/12/2014
Why Wait???
Give yourself a "Well Done You" tap on the shoulder and click here:
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