Racing - After the Race

• Cool Down- this is important not only after you race but also after your normal training routine. Cooling down reduces muscle stiffness which is one of the main causes of injuries. Aside from that, cooling down also helps in flushing out lactic acid from your muscles. Some of the cooling down exercises that you can do are walking or jogging for about 10 to 15 minutes and doing stretches.



• Drink Fluids - even if you have reached the finish line, you should still drink lots of fluids like water and energy drinks. Energy drinks help restore essential minerals that were lost due to running. Continue drinking plenty of fluids in the days after the race because it takes a while before your body becomes fully-hydrated once again.



• Eat More Carbs - just like in your pre-race routine, you should stack up on carbohydrate-rich food. This time, you do it to replace the lost carbohydrates that your body used during the race. Grueling races also take their toll on your muscles, so it is also important to eat protein-rich foods to help your muscles heal.



• Refrain from Running for at least a Week - your body has had enough punishment during the race so refrain from running for at least a week. Doing so would only do more harm than good. Give your body enough time to recuperate. During this recovery period, it is best for you to just walk instead of running or jogging.