Even though races across the country have been canceled, you can still run your 5K or 10K. Regardless of the distance you run, recovery is just as important as training for the race. The rest you take and how you refuel after your run affects you the next time you exercise. This step-by-step guide what you should so immediacy after a race and it will help you feel great after your run.
Immediately Post-Race or Run: Keep Moving
After you’ve run a long distance, you may want to just sit, but it’s important to stay moving. If you just stop, you’ll feel sore and stiff later. Jog or walk for five minutes following your run.
A Few Minutes After You Finish: Stretch
Following your cool-down, take some time to stretch. Not only will it feel amazing, but it helps prevent injuries. If it starts to hurt while you’re stretching, stop while you are ahead.
30-Minutes to 2 Hours After: Refuel
Nutrition helps you recover after a hard workout, so be sure to refuel with a snack that’s high in carbs and protein after you finish. In addition to a snack, your meal later in the day should be high in carbs and protein. Also, make sure to stay hydrated after your run.
