Recovery Food and Drink  

It is important to replenish your body with fluids lost during the race.  You should aim for replenishing as many pounds in water weight as you lost during the race.  

Water and energy drinks such as Gatorade, UCAN, or NUUN drinks are good choices.  Chocolate milk is a personal favorite and is an excellent combination of protein and carbohydrates needed for recovery.  Try to avoid drinking alcohol after the race, especially avoid drinking in excess, and instead opt for hydrating first with the drinks listed above. Alcohol tends to further dehydrate your already dehydrated body. 

It is important to refuel with food, but also strive to eat food items that will assist in recovery – foods high in protein, carbs, and good fats.  Avoid foods with empty calories such as fast food, processed foods, ones with high amounts of added sugar and “bad fats”.

Stay on Your Feet / Stretch / Massage / Ice  

After a long race, while your first inclination will be to sit down or lie down, it is helpful to stay on your feet and walk and stretch for at least 10-15 minutes.  This walk can be done after putting on dry clothes and changing out of race day shoes.  This walking and stretching will significantly reduce tightness for the hours and days after the race. 

Also consider getting a post-race massage to help remove tension in muscles and remove lactic acid. 

Ice baths (submerging legs in ice water for 10—15 minutes) are also effective for me in reducing swelling of legs, and speeding recovery.

Staying Warm

On days where the temperature is relatively cool, it is good to have warm, dry clothing checked to change into after the race.  If you can’t check warm, dry clothing for after the race, see if you can arrange for your personal race supporters (family or friends) to provide.  Also take advantage of race “heat sheets” (silver thin wraps) provided at the finish line of most major marathons. 

Time Off From Running (After a Race) 

For long distance races that a runner has raced with high effort and intensity, a rule of thumb is to take off from running (rest) one day for each mile that you raced.  Example: 13 days after a half marathon, 26 days after a marathon.