How to recover after the competition by Gema Quiroga TrailRunning
We are starting the month of May and with its arrival many runners, coaches, sponsors, brands, and spectators are kicking off the Trail Running season. We begin with the beloved Transvulcania on the island of La Palma, followed by Zegama (Euskadi), Travesera (Picos de Europa), and other great events that we will not miss.
The autumn and winter months of training have passed. Body and mind are ready to perform and compete in spring and summer. For this performance to be lasting and successful, it is vital that the runner pays special attention to post-competition recovery (half marathons, marathons, and ultras).
I am noting down a guideline for you, hoping that it will be useful to you.
IN META
1. Keep walking slowly and smiling for having crossed it. Do not stop abruptly or stay still; this way you will avoid cramps and last-minute muscle contractions.
2. Eat and drink calmly at the finish line aid station. If your stomach cannot handle solid food, try liquids or wait 5-8 minutes for your body to calm down.
IN THE ARRIVAL AREA (outside the finish line)
3. Change your clothes as soon as possible.
4. Greet the family and friends.
5. Lie down 10-15 min with your legs up and breathe calmly (without talking).
6. You do not sit in a normal chair to talk, drink, and eat because you will delay recovery.
7. Keep eating and drinking your restorative food.
AT HOME
8. Hot water shower to relax and at the end cold water to activate.
9. Use compression stockings to promote recovery in the legs (alternating 1h with and 1h without until you go to sleep).
10. In the afternoon, a gentle walk and doing very gentle stretches aimed at all areas of the body.
