{"id":15583,"date":"2016-03-16T16:00:56","date_gmt":"2016-03-16T08:00:56","guid":{"rendered":"https:\/\/www.pamper.my\/news\/?p=15583"},"modified":"2016-03-16T09:20:45","modified_gmt":"2016-03-16T01:20:45","slug":"recovery-tips-for-after-youve-crossed-the-finish-line-at-this-years-obstacle-course-races","status":"publish","type":"post","link":"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/recovery-tips-for-after-youve-crossed-the-finish-line-at-this-years-obstacle-course-races\/","title":{"rendered":"Recovery Tips for After You’ve Crossed the Finish Line at this year’s Obstacle Course Races"},"content":{"rendered":"

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.<\/p>\n

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.<\/p>\n

\"Image:<\/a>
Image: racked.com<\/figcaption><\/figure>\n

1. Rehydrate\u00a0<\/b><\/p>\n

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.<\/p>\n

Related<\/strong>:\u00a0FitAID, the Official Recovery Drink for Spartan Race Malaysia, Helps You Perform Better and Recover Faster<\/a><\/p>\n

2. Think about your muscle recovery<\/b><\/p>\n

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.<\/p>\n

Related<\/strong>: Natural Supplements & Vitamins to Boost Your Healthy and Active Lifestyle<\/a><\/p>\n

3. Get out of those wet clothes\u00a0<\/b><\/p>\n

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.<\/p>\n

4. Soak in an ice bath\u00a0<\/b><\/p>\n

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.<\/p>\n

\"Image:<\/a>
Image: racked.com<\/figcaption><\/figure>\n

5. Treat yourself to a massage\u00a0<\/b><\/p>\n

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.<\/p>\n

6. Stretch your body\u00a0<\/b><\/p>\n

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.<\/p>\n

7. Rest and recover\u00a0<\/b><\/p>\n

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.<\/p>\n

8. Active recovery\u00a0<\/b><\/p>\n

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.<\/p>\n

9. Foam roll your muscles<\/b><\/p>\n

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.<\/p>\n

10. Post-race nutrition<\/b><\/p>\n

Consume a diet of higher protein, with all the strain you would have put your muscles through – this will aid your muscle recovery.<\/p>\n

\"Image:<\/a>
Image: racked.com<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"

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 […]<\/p>\n","protected":false},"author":14,"featured_media":15597,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[33,18],"tags":[],"yoast_head":"\nRecovery Tips for After You've Crossed the Finish Line at this year's Obstacle Course Races | Pamper.My<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/recovery-tips-for-after-youve-crossed-the-finish-line-at-this-years-obstacle-course-races\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recovery Tips for After You've Crossed the Finish Line at this year's Obstacle Course Races | Pamper.My\" \/>\n<meta property=\"og:description\" content=\"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 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/recovery-tips-for-after-youve-crossed-the-finish-line-at-this-years-obstacle-course-races\/\" \/>\n<meta property=\"og:site_name\" content=\"Pamper.My\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Pamper.My\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-16T08:00:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-03-16T01:20:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.pamper.my\/news\/wp-content\/uploads\/2016\/03\/c762a1ad556fac571c8ed33591d9b4e8.0.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"851\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta 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For many athletes\u2026","rel":"","context":"In "Fitness & Sports"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2016\/02\/Nothing-like-a-refreshing-can-of-ice-cold-FitAID-after-your-intense-workout.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":29836,"url":"https:\/\/www.pamper.my\/news\/lifestyle\/happenings\/run-for-your-lives-malaysia-this-december\/","url_meta":{"origin":15583,"position":3},"title":"Let’s Outrun the Zombie Apocalypse with Run For Your Lives Malaysia this December","date":"Sep 29, 2016","format":false,"excerpt":"World premier zombie-infested obstacle course Run For Your Lives which billed itself as \u201cThe Original Zombie Infested 5k Obstacle Race\u201d returns to Malaysia this year at Taman Botani Putrajaya. This is the third time that #RFYL will be held in Malaysia. Last year the event took place in Penang at\u2026","rel":"","context":"In "Happening (Home)"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2016\/09\/14434932_1854951318060957_898384971714086560_o-e1475106806165.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":43488,"url":"https:\/\/www.pamper.my\/news\/lifestyle\/happenings\/electric-run-malaysia-2017-july-29\/","url_meta":{"origin":15583,"position":4},"title":"Electric Run Malaysia 2017 Is Taking Place On July 29","date":"Apr 13, 2017","format":false,"excerpt":"The world\u2019s premiere 5km night time fun run which was originally scheduled to take place on April 15 at Anjung Floria Putrajaya has now been moved to July 29 due to conflicting schedules of international artiste. \u201cThe artistes we had set our eye on to give fans an elevated experience\u2026","rel":"","context":"In "Culture"","img":{"alt_text":"Electric Run Malaysia 2017 Is Taking Place On July 29-Pamper.my","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2017\/04\/Electric-Run-2017-Keyart-Galactix-02-1-e1492073124327.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":71813,"url":"https:\/\/www.pamper.my\/news\/health\/fitness-sports\/viper-challenge-raises-bar\/","url_meta":{"origin":15583,"position":5},"title":"Viper Challenge Raises the Bar","date":"Apr 13, 2018","format":false,"excerpt":"The\u00a0Viper Challenge \u2013 Asia\u2019s largest and most grueling obstacle event with the slogan \"Forget fear, worry about addiction.\" \u2013 is poised to raise the benchmark for obstacle course racing in this region tomorrow,\u00a0April 14 as participants tackle a tough course in the world\u2019s first tunnel obstacle event, the Viper Tunnel\u2026","rel":"","context":"In "Fitness & Sports"","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.pamper.my\/news\/wp-content\/uploads\/2018\/04\/Image-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/15583"}],"collection":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/comments?post=15583"}],"version-history":[{"count":5,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/15583\/revisions"}],"predecessor-version":[{"id":15634,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/15583\/revisions\/15634"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media\/15597"}],"wp:attachment":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media?parent=15583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/categories?post=15583"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/tags?post=15583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}