Congrats to all runners who toed the line at the Syracuse Half Marathon this past Sunday!!
Our runners were strong, confident in their training plan, and there were so many smiles throughout their miles. It was a tough race with some slippery footing and the cold but we train in every kind of weather. So much accomplished, not just in the race, but throughout their 14 weeks of training. For many, this was a race they've done multiple times and continue to try to earn PR's. For others, this was their first half marathon and such an accomplishment to cross the finish line remembering their 'why'.
Celebrate the accomplishment, then begin to reflect. What went well? What was challenging? Were there obstacles you've had to overcome? Would you do something different? What's next for you and are you setting new goals?
Coach's Post-Race Recovery Tips:
1. Don't stop moving. As much as it may be tempting to crawl back into bed or park yourself on the couch for a bit, motion is the best recovery. I'm not suggesting you go right back out and run another race, rather do some low impact activities. An easy 30-45 minute swim, walk, spin on a bike or even a very light jog is a great way to get the blood flowing to aid in muscle recovery. All of these should be done at very easy, conversational efforts while keeping your heart rate low.
2. Foam rolling 5-10 minutes a day can help reduce muscle aches and pains.
3. Hydration did not end with the race. Be sure to replenish your electrolytes and fluids.
4. Keep a well-balanced diet following race day that's high in protein and clean foods (low in added sugar).
5. Get your rest!! Be sure to get enough sleep, it will speed up the recovery process.
6. Pop into Fleet Feet and give the Normatec compression boots a try.
We are always training and setting goals in the Fleet Feet Distance Program. Stop into the store, check us out online or email me with questions Jennifer.murphy@fleetfeet.com
Again, congrats on your race and I look forward to sharing more miles of smiles with both new and familiar faces!
Coach Jen
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