Race Recovery & Preparation: Tips for Distance Runners

proper race recovery and preparation helps avoid cramps and dehydration
You might be tempted to sit down right after your race, but walking around reduces cramps and sore muscles.

You did it. You ran an entire marathon without dying, crossed the finish line, and now you’re done, right?

Not so fast. Proper race recovery gets rid of excess lactic acid in your legs and limits muscle soreness, dehydration and other problems. “The best thing to do is continue to walk around for 10-15 minutes,” says David J. Hryvniak, MD, who specializes in physical medicine and rehabilitation and is also a distance runner.

In this week’s podcast, Hryvniak talks about distance race preparation and recovery, including:

  • Avoiding dehydration and overhydration
  • Easing muscular aches and pains
  • Why chocolate milk is better post-race than a protein drink
  • Post-race emotions

Running Injury?

UVA has clinics to treat running injuries and improve performance.

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