Even if you’ve run twice as far as you’ve ever raced before
in your life, you can be back to your normal running routine very quickly by
following a few simple steps, before and after your race. By mentally and
physically preparing for the morning after, you can reduce the negatives, while
emotionally riding the wave of positive momentum from even the toughest of
races.

  • Think about wearing a compression sleeve: Studies show that
    compression sleeves around the calf muscle can improve performance, reduce muscle
    damage and lower the chance of blood clots. It helps to wear sleeves during
    long training runs, but there seems to be no problem in wearing them for the
    first time in a race. 
  • During the race: Be sure to take walk breaks from the first
    few minutes, based upon your pace. In several surveys, runners who used to run
    continuously averaged 13+ minutes faster in a marathon by using the correct
    strategy of Run-Walk-Run. It is also best to start the race more slowly than
    you think you can run.
  • At the finish line: Even if you don’t want to, keep walking
    after you cross the finish. Within 30 minutes of the finish, eat a snack of
    200-300 calories. It’s best if this has 80% simple carbohydrate and 20%
    protein. If this is not available, consume simple carbohydrates and avoid any
    fat. Keep walking for at least half a mile or so to keep the blood pumping out
    the waste products and infuse the muscles with oxygenated blood.
  • Soak in a cool tub: This does not have to be an ice bath.
    The temperature of the water needs to be 20 degrees cooler than body
    temperature—and most water from the “cool” water tap will supply this. Soak the
    legs for 15 to 20 minutes.
  • Throughout the afternoon: After a meal and a shower, walk
    for 30-60 minutes very easily—just keep the legs moving. Drink water,
    Accelerade, R4 and/or citrus juice and eat some low fat protein with other
    carbohydrates. For the first hour after a marathon, it’s best to drink no more
    than 27 oz
    total. You’ve earned your food rewards, but don’t gorge yourself. Continue to
    drink and eat snacks. For the next few days, you may want to increase your
    consumption of vitamin C to speed up healing of little micro-tears in your
    muscles and tendons.
  • The next day: Walk for 30-60 minutes or more. The pace can
    be as slow as you wish, just keep moving. If you have soreness, the walking
    will work it out quicker than sitting on a couch. Be sure to drink 4-6 oz. of fluids every hour,
    including Accelerade, over the next few days.
  • Two days after—your return to running day: Start by walking
    for 5-10 minutes. Then, insert a 30-60 second run segment, every 1-3 minutes.
    Adjust the walking and running so that you feel comfortable and are not
    straining. The return to short segments of gentle running will speed up the
    recovery of race-weary muscles. The total time for the runs should be 20-45
    minutes. Continue to alternate your exercise: walking one day and run/walking
    the next.

The Post-Race Letdown: Even with the best preparation, there
will be a natural motivational lull after a race. Even the most focused
athletes experience a psychological letdown. But by setting a goal, even before
the first race, you can shift gears: schedule social runs with friends every
month, scenic runs, and fun events.