An average annual estimate of 8.6 million sports and recreation-related injury episodes were reported, with an age-adjusted rate of 34.1 per 1,000 population. (CDC Sports – and Recreation-related Injury Episodes in the United States, 2011–2014)
After months of training, crossing the finish line of your goal race is a triumphant moment. But just as important as your race preparation is, what you do afterward to ensure you stay healthy and avoid injuries. Proper recovery can make all the difference in your long-term athletic performance and overall well-being. This is how avoiding injuries after your big day can be easily mapped out and accomplished.
Active Recovery
Maintaining some level of physical activity after your race can promote quicker recovery and help you avoid injuries. Engage in low-impact activities such as gentle walks, light cycling, or swimming.
“The importance of recovery cannot be overstated,” says Emily Booth, NASM-certified personal trainer and running coach based in Denver. “As difficult as it can be for some runners to accept, you’ll only reap the benefits of your hard work if you allow your body to recover.”
Rest and Recovery
Giving your body time to rest is crucial. A good rule of thumb is to take one day of recovery for every mile you race. During this period, reduce the intensity of your workouts and allow your body to heal. For example, a half marathon warrants about two weeks of easy recovery, while a full marathon might take up to a month. Mayo Clinic has a great guide for this found here.
Focus on Key Areas to Avoid Injury
To prevent long-term problems, incorporate mobility and flexibility exercises into your routine. Focus on critical areas like your hips, knees, and ankles. Using dynamic stretching and simple range of motion exercises to gauge how well you recover and prevent long-term problems is a great way to recover.
Strength and Stability
Address any strength imbalances by including single-leg exercises in your routine. These can help identify and correct weaknesses found only on one side of your body. For example, single-leg squats, bridges, and other balance exercises can identify imbalances developed during training or racing. A list of great strength exercises for runners by “RunToTheFinish” can be found here.
Personalized Recovery Plan
Everyone is different, and will take longer or shorter amounts of time and exercise to recover. That’s why creating your plan is essential in properly recovering and continuing a long healthy running career while avoiding injuries. A good running plan generator or template is an easy and accessible way to do this. RunReps is an easy-to-use planner that will assist in this.
Final Thoughts on Avoiding Injury After a Race
Most injuries occur because a lot of runners are too eager to jump back into their old routine after a big race. This leaves a lot of other important aspects to be desired that could’ve been neglected in training. Keeping the body balanced, loose, and warmed up is essential in staying healthy in the long run.
Implement these tips into your post-race routine to stay injury-free and ready to face your next big goal head on!
If you’re interested in running sustainably, or are just starting your running journey, feel free to check out my other articles.
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