All good workouts should be flanked by rest and recovery. We spoke to Vhi Physiotherapist, Eoghan Slattery, about tips for recovering the night and following days after a race or run. He explains what running distances require recovery and what you can do to give your body as much support as possible. 

Is recovery only needed after half marathons or marathons?

You might question whether you need to follow recovery steps if you’ve run anything less than a half marathon or maybe if you’ve run for less than two hours. But recovery is important after exerting your muscles for any chunk of time, especially considering a 5km might feel very different for two different people. The terrain (flat or hilly) and environmental factors (such as higher temperatures or how fast you’re trying to run) of a run can impact your exertion levels, making recovery even more important. Let’s say you’re taking part in the Vhi Women’s Mini Marathon; whether you’re brand new to running or more seasoned, you shouldn’t underestimate the work your body does over those 10km. A good recovery plan straight after a race and for the days following a race will make your life easier. A ‘recovery’ jog or walk the day after a race can help speed up the recovery process because it increases circulation in your legs. Just ensure your pace is easy and distance is shorter than the race. 

Top tip: It’s recommended to leave at least two weeks between any races you take part in. We push ourselves quite hard in a race, so two weeks is optimal for recovery before another big push. This applies for shorter distance races too.  

The most valuable player in recovery 

I refer to sleep as our recovery ‘superpower’. Muscle, joint and bone repair all take place during sleep. It’s normal to enter celebration mode after a race (and rightly so!), but, when possible, don’t let the celebrations eat too much into your sleep that night. That first night’s sleep is so important for your body’s recovery. Consuming alcohol dehydrates your body and negatively impacts the quality of sleep you get afterwards, so this is something to consider too. Eight to nine hours of sleep after a race day is ideal. Or as close to this as feasible for your own family and home life! 

Top tip: A cooler bedroom is more conducive for good sleep. Your bedroom would ideally be cooler than you’d comfortably want in your living room, for example. It should also be dark and noise free. 

The next few days

This is short and sweet ─ nutrition, hydration and rest. Get back into a balanced diet of nutritious foods that you enjoy and that fuel your body. You can follow the general recommended daily intake of protein, which is a minimum of 0.8g per kg of bodyweight, up to 2g per kg of bodyweight. The guidance for hydration is 33mls (or 0.033l) of water per kg of your bodyweight, per day. For example, if you weigh 70kg, 2.3 litres of water per day is your target. The majority of any running or training you do over these few days should be an easy pace.

Top tip: If you’re training or taking part in a race on a hot day, increase your water intake by about 500mls. 

Remember, any lingering or bad pain after a race is worth visiting your healthcare provider, just in case. 

For recovery tips in the hour after a race, have a look at my blog, ‘Recovery tips straight after a race’. 

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health, or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately.