After crossing the finish line of a runDisney race, there is sure to be a big smile! The excitement continues as you get your medal, grab some refreshments and see your family and friends.
Yet as you continue on with your day, you may notice the race catch up with you. That’s right, the soreness begins. And you still have to enjoy the parks or even run another race the next day. Take a look at a few of our suggestions when it comes to recovering after a runDisney race!
Keep your legs moving. Whether it’s one of the longest races you have ever run or the middle of your runDisney challenge, your first thought may be to sit down or even take a nap. While a slight rest is okay, it is actually better to keep moving! Sure, your walk pace may be a little slower than normal, but keeping your legs and muscles moving will continue to work out the lactic acid that is building up. During your time in the parks or around your resort, keep your feet comfortable as well. One of our favorite recovery shoes are Oofos sandals. Not only are they extremely comfortable, but they are engineered to aid in recovery!
Hydrate and refuel. After a race, you may down a bottle of water or Powerade immediately. However, it is important to also refuel, specifically within 30-60 minutes after a race. A combination of protein and carbohydrates is best. But don’t stop there! Make sure that you are keeping hydrated throughout the rest of the day, especially if you have another race the next day.
Compress those muscles. Many runners find that compression gear is one of the best ways to recover after a race. Pay close attention to the muscles that tend to be the most sore after your training runs and get compression gear that will help those areas. For example, if your calves and shins tend to be sore, get a pair of compression socks. There are also compression shorts or tights for the sore quads, hamstrings or glutes. A few favorite options are 2XU for shorts and tights, along with CEP and Zensah for socks and sleeves.
Stretch it out. When your muscles are sore, your first thought may be to stretch them out. While static stretching tends to be the first option we think of, there are lots of other great ways to help your muscles. Some runners take an ice bath after a race. Others use a foam roller to help with the sore areas. Another great option is dynamic stretching, which helps prevent straining to already tight muscles.
Get some rest. You’ve run your race. You’ve had fun in the parks. Make sure you also get some quality rest – you deserve it! If another race is on schedule the next day, don’t spend too much time in the parks. You will want to get off your feet and ensure you have enough energy for the next day. And no one will judge you if you have an early bedtime – we know how early those runDisney races are!
No matter if you are enjoying the parks or running another race, recovery is extremely important after a race. Make sure your body is ready so that you can keep enjoying the magic!