After crossing the finish line of the Eugene Half Marathon three weeks ago, I discovered that recovery is just as important as training. Here’s what I’ve learned about bouncing back after running 13.1 miles!
Immediate Post-Race Recovery
After running for roughly two hours straight, your legs and body have a lot of adjusting to do. You’re going from 0-100 in literally five seconds. The tired, shaky, and soreness in your legs will onset shortly after the race. It’s important to take a second and acknowledge all your body is feeling- it’s not everyday you run 13 miles.
My post-race checklist now includes:
- Walking for 10-15 minutes to gradually cool down
- Hydrating with electrolytes, not just water
- Eating everything I can
The 24-Hour Plan
It can be easy after a race to immediately plop down on your couch or bed and stay there for the next day. But this is a crucial time for your body when healing. I tried lightly stretching every-other hour or got up and walked around my house. The more you stay mobile (even a little bit), the better.
And if you have really nice roommates, they might massage your legs.
The Week After
For me personally, I felt peak soreness two days after the race. I was tight and it felt painful to do virtually anything. After knowing that pain, I felt more prepared going into my second half marathon. A game changer for me was to stretch my legs IN the shower. The hot water and steam helped my muscles relax so much more. I’m not kidding, my legs felt better and looser directly after I did that. I also incorporated adding electrolytes to my water consistently for a few days after the race. Staying hydrated is key for your body to recover.
Sleep Is Your Best Friend
Do not overlook this step. Your body needs it. Try to get eight hours minimum for a few days after the race. You’d be surprised how much your body recovers while you’re sleeping. Restless or minimal sleep can prolong the recovery process and hurt your body further. So grab your water and go to sleep.
This Is What Worked For Me
Running, again, is much a personal experience. Every body is different, so give yourself some grace if it takes you longer than others to recover. You’ve done an amazing thing, so don’t forget to give yourself some credit!
Malia Rauh 
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