Great North Run - maximise your race recovery!

September 13, 2021

After all the build up towards such a huge and iconic event, and now having completed the run, it’s likely you’re feeling pretty tired and probably a bit sore! But do you ever consider your race recovery strategy when entering events like the Great North Run or other long distance running events?

The days and weeks after a race are just as important as the preparation. We want the body to recover optimally – reducing muscle soreness, keeping on top of any niggles, and both mentally and physically recharging are extremely valuable.

Here are our top tips for race recovery following the GNR:

1. Make sure you get plenty of fluid and fuel on board.

Now this doesn’t mean having a huge takeaway every night! Maintaining a balanced diet is key for ensuring you’re getting the right nutrients in to help your muscles recover – a mix of protein, slow release carbs, pulses, fruits and veg will do the job! *specific requirements will depend on a number of factors and will be different for each person – speak to a qualified sports nutritionist if you feel you would benefit from a more detailed analysis of your diet and expert advice.

2: Maintain a good mobility routine.

Keeping up with both dynamic mobility and stretching will help keep your muscles and joints from feeling stiff and sore. Why not try some yoga?

3: Mentally recharge.

Although this is a physical event, it’s actually quite a strain mentally too! All that build up and preparation, the stress of Covid interference and the change of venue, possible injuries leading up to the event, all takes its toll. Make sure you take some time out for yourself and do something relaxing.

4: Maintain an exercise routine.

One of the key factors that can lead to an injury is a period of ‘de-loading’ (reduced activity) followed by increased load (or activity). Lower impact exercise such as swimming, cycling, and strength training can be great to keep some stimulus without overloading and having a bit of a rest from running. Variety is good! When you’re ready to get back into running, start with lower mileage before building up!

5: Sleep

Sleep is one of the most overlooked and undervalued recovery strategies out there! If you only do one thing, sleep would be the most vital! It’s your body’s natural way of recovering and replenishing. Ensure you keep to a good sleep/bedtime routine to get the most out of your race recovery.

If you need any further advice, or have any aches and pains following the run that don’t feel ‘normal’, give us a call to book an appointment on 0333 2200 238 and our Sport-specialist Physiotherapist Emma (who wrote this blog!), Sports Therapist Hannah, or any of our other wonderful Physiotherapists can help you in your recovery.

No matter whether your condition was caused by a sport, work accident or otherwise, we welcome the chance to serve you.

Book an Appointment