You’ve done the miles and put in all of the hard work and physical effort. However it’s not the time to stop just yet. Yes you heard us right. If you’ve run a whopping 50, 70 or 200 miles it doesn’t make sense to simply stop, well not just yet. So you may collapse out of sheer exhaustion at the finish line but when you get back up onto your feet you do need to start walking around.
We have some tried and tested recommendations from other ultra runners on what to do when you cross the finish line. So read on… your legs will thank you for it.
1. Everyone’s number one tip is to simply keep moving. Don’t just stop and sit down – as tempting as it might be – walk around for at least 15 minutes to prevent your leg muscles from stiffening up. Your body has gone through an extreme event so some light stretching for 5-10 mixtures whilst your muscles are still warm is the best thing to do. Concentrate on your calves, hips, quads and hamstrings, plus throw in a few back stretches.
You can also roll out any tight spots with a foam roller or a handheld massage gun that a family member or friend has brought with them, or you have stashed away in your car. If you don’t have these tools handy, you can simply use your thumb or hands for some light self-massage to target areas like the calves, hips, feet and lower back.
The good news is, even a short massage can provide benefits for the body. “Post-race, or post-workout, even a 10–15 minute massage can be supportive of recovery,” says Lindy Royer, PT, NCPT.
Massage can also minimize the effect of delayed onset muscle soreness (DOMS). Delayed onset muscle soreness (DOMS) is when a person notices muscle stiffness or pain a day or two after their workout.
2. Next up is have a drink. Water should always be first to hand, followed by a tasty isotonic drink containing the nutrients needs for post-muscle recovery. Reaching for a cold ERDINGER Alkoholfrei as you recover after physical exertion has become an essential part of a training or competition routine.
“The isotonic properties of this sporty thirst quencher mean it can be absorbed into the body quickly and efficiently, quenching thirst and replacing lost fluids. ERDINGER Alkoholfrei also contains valuable nutrients including the essential vitamins folic acid (B9) and B12 which contribute to the normal function of the immune system.
Be prepared and end your day with a refreshing ERDINGER Alkoholfrei, your ritual after sport. And if you didn’t think you had a ritual before sport, remember to check next time and see if there are certain things you incorporate into your routine that you just hadn’t realised you were doing.”
Check out: Your Ritual After Sport: ERDINGER Alkoholfrei – YouTube
3. If you can stomach it have a small bite to eat initially. Refuelling regularly during your run is absolutely essential, and so is refuelling well afterwards. Eating a bigger meal can obviously wait a few hours until you do feel like eating properly again. Another top recommendation is to add magnesium to your dinnertime menu as it helps to relax your muscles.
“If I’m super prepared, I’ll ask my partner to make a tasty meal for when I get back home. You can find magnesium in beans, nuts, brown rice, whole wheat bread and green leafy vegetables so I ask him to add as much of this into it as possible. When this isn’t always possible a magnesium or multi-vitamin supplement will top my levels up.”
4. A quick wash at the race venue came up next. Followed by a proper shower or bath at home or the hotel/campsite you’re staying at. Go the extra mile and make it a cold one. Not a beer this time but a cold shower. If an ice bath isn’t up your street, then a cold blast on your muscles for a few minutes can work magic for aiding circulation and muscle recovery.
The Muscle Cooling Gel was really great, it’s a cooling black gel so when rubbed onto my aching legs the peppermint extract smelt amazing and soothed my muscles. It’s also an easy Cold Therapy option!
5. First aid body check. Take care of any niggles straight away so you don’t cause any further damage. Check out any major cuts, bruises and loose toenails. You can look and treat them properly when you get back home or to the place where you’re staying.
6. We’re pretty positive that you won’t forget to air out your running shoes. They’ve been on the journey with you from start to finish haven’t they. So loosen up the laces and pull out the insoles to let them breathe, particularly if you were running in wet conditions. Give them a good clean down if they got muddy on the trails and let them dry out.
7. Perhaps you’ll then feel ready to make some post-race notes.
“I always make sure that I have a quiet few minutes to think about the race and be mindful of how my body is feeling post-race. I make a few notes about everything I can think of from fuelling and nutrition, the weather, was my pacing good enough, what kit worked best, all of the high and low points – everything is important as I can use this for next time.”
8. Remember to keep moving around. Trust other ultra runners – they say you’ll definitely feel much better in the long-term.
“Do go for a short walk. I don’t want to seize up after all that monumental effort!”
9. A mini celebration might be in order. Your family might join you on the final sprint to the finish line. Or it might be just yourself or phoning a partner or friend, but it’s great to acknowledge your achievement regardless of how the race went.
You may have made a few running buddies during your ultramarathoning adventure so a get-together (including that necessary post-race chat) could be the ticket.
10. Finally it’s time for sleep and a BIG yes to compression tights and socks. Quite a few ultra runners take to bed with them on. They gave a big thumbs up to the aiding of their recovery – compressions socks apply surface pressure to your legs which boosts blood circulation – therefore lessening the aches and pains you’ll inevitably feel the next day.
Every ultra runner understands the extreme effort that your body has gone through so our final and last top recommendation is to keep a couple of hours to yourself post-race so you can wind-down, have a shower, eat and drink wisely, make notes and let everyone know how you got on.
Post-race rituals are different for everyone but we bet you can definitely count a few of these on your hand.
P.S. Don’t bite down too hard on your medal or you might be heading to the dentist. And if you do drink from the shoey then we recommend you don’t breathe in!
