We’re always talking about ways to boost our performance, to ensure we have the right fuel as we charge head-on into an obstacle course race (OCR), but don’t underestimate the power of a great recovery routine AFTER you’ve crossed the finish line.
Your recovery is equally important as the routines you have before you begin the race. Why? Because your muscles and body deserves the proper steps to recover after you’ve pushed your physical and mental limits. After all, you want to be able to walk away from the race feeling accomplished and stronger.
1. Rehydrate
Right after your race, replenish the fluids you’ve lost throughout the course. You lose a lot more fluid on the course than you do at training because you’re sweating and pushing yourself a whole lot more. The first thought after you’ve crossed that finish line should be to hydrate, this helps you lower your core body temperature too. But be careful not to overdo it, drinking too much at one time will have you feeling bloated and very uncomfortable.
2. Think about your muscle recovery
After the race your muscles will probably feel tired and lethargic. Muscle recovery after the race is very important, grab a banana and remember to eat healthy and light meals to help the rebuilding process of your muscles.
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3. Get out of those wet clothes
Bring a set of fresh clothes to change into (yes this means your under garments too). Trust us, nothing feels better than getting out of those muddy and damp clothes.
4. Soak in an ice bath
Get into a tub filled with some water and ice. This will help reduce inflammation of tissues and joints, relieve soreness, and speed up your recovery. It’s probably going to suck and you guessed it – really cold. But, the rewards outweigh the short-term discomfort.
5. Treat yourself to a massage
Post-race massages are becoming increasingly popular as a great way to relax your tendons. It may feel a little sore to get your muscles pressed, but it lessens recovery time and aids your body through the process of healing.
6. Stretch your body
Though this might be the last thing on your mind, it’s important and won’t take very long. Spend about 5 minutes stretching your neck, arms, and legs, and it will help reduce your soreness and get you feeling in better shape the next day.
7. Rest and recover
As active people, we’re often always on the go. It can be difficult to just sit down and rest, but this is exactly what you need to do for at least a day or two after the race.
8. Active recovery
After you’ve taken that day or two, get into active recovery mode. This could mean swimming or going out for a jog, which can stimulate blood flow to the muscles to help reduce soreness and pain.
9. Foam roll your muscles
Use your foam roller and remember to roll towards the heart. Don’t just focus on your legs, roll your back, shoulders, and neck too. Alternatively, you could use an empty bottle or sit on a tennis ball to massage your glutes.
10. Post-race nutrition
Consume a diet of higher protein, with all the strain you would have put your muscles through – this will aid your muscle recovery.
