Recovering after a race

After a race, your muscles need time to repair even once the soreness fades: the longer the race, the longer the recovery.

• Right after: walk 10 to 15 minutes, drink, and eat carbohydrates and protein within 2 hours.
• 5 or 10 km: 1 to 3 easy days, hard sessions again after about a week.
• Half marathon: 2 to 4 days of rest or walking, then easy running; intervals again after 10 to 14 days.
• Marathon: 3 to 7 days of rest or walking, then easy runs. A classic rule of thumb: about one easy day per kilometre raced before the next hard effort.

See a doctor or physiotherapist if a pain stays in one spot, swells, worsens, or lasts beyond 1 to 2 weeks.