Rhys Laugharne - 6th October 2024
Well done to everyone who participated in the Cardiff Half Marathon! Whether you set a personal best or simply enjoyed the challenge, crossing the finish line is a huge achievement. Now that the race is over, it’s time to focus on recovery. Effective recovery can help you avoid injuries, improve your performance in future events, and leave you feeling better in the days following the race.
At Rebuild Physiotherapy, we want to help you recover smarter. Here’s an evidence-backed guide to ensure you bounce back stronger than ever after the race.
1. The Importance of Sleep in Recovery
When we think of recovery, we often focus on stretching and nutrition, but sleep is just as critical—if not more so. During sleep, your body goes into repair mode, regenerating muscle tissue and restoring energy reserves. Research shows that athletes who get more sleep recover faster and perform better in subsequent physical activities (Mah et al., 2011). After a demanding race, aim for at least 8-10 hours of sleep per night to support your recovery.
Evidence Tip: Prioritising sleep helps reduce inflammation and muscle soreness (Samuels, 2008), so get some extra shut-eye post-race.
2. Nutrition: Refuelling for Optimal Recovery
Proper nutrition is key to recovering from long-distance events like a half marathon. The first few hours after your race are a prime window to replenish glycogen stores and repair muscle damage. Carbohydrates, combined with protein, are crucial in these early hours (Ivy, 2004). Research suggests that consuming 1.2 grams of carbohydrates per kilogram of body weight in the first hour, along with 0.3 grams of protein per kilogram, enhances recovery (Kerksick et al., 2018).
Evidence Tip: Foods like whole grains, fruits, lean protein, and hydration drinks with electrolytes can optimise post-race recovery.
3. Contrast Water Therapy
A popular method for recovery is contrast water therapy, which alternates between hot and cold water immersion. Studies indicate that this method can reduce muscle soreness and inflammation more effectively than passive recovery (Vaile et al., 2008). The alternating temperatures promote circulation, flush out metabolic waste, and reduce post-race muscle tightness. This technique is easy to do at home with alternating hot and cold showers.
Evidence Tip: Try 1-2 minutes of cold water (10-15°C) followed by 2-3 minutes of warm water (38-40°C), repeated for 3 cycles, to enhance recovery after intense exercise.
4. Mind Your Footwear: Replacing Your Running Shoes
Your running shoes have probably taken quite a beating after months of training and completing the Cardiff Half Marathon. Worn-out shoes can contribute to overuse injuries like Achilles tendinitis, plantar fasciitis, and shin splints (Lorenz et al., 2018). After a race, it’s a good time to assess the condition of your footwear. If the cushioning and support are compromised, you may be at higher risk for injury as you return to running.
Evidence Tip: Replace your shoes after 300-500 miles of running, depending on wear patterns and your running style (Nigg et al., 2015).
5. Gradual Return to Running and Strength Training
After the marathon, it’s important to gradually ease back into training. Too much too soon increases the risk of injury. Experts suggest a return to running should happen slowly, beginning with low-impact exercises and cross-training (Mayer et al., 2012). Within a week or two, you can start incorporating light jogging, but take note of how your body feels. Combining this with strength training—focusing on core and lower limb stability—can help improve your running mechanics and reduce injury risk for future races (Paquette & Schilling, 2019).
Evidence Tip: Begin with 2-3 days of cross-training and strength work before resuming running to build back safely.
Conclusion: Invest in Your Recovery
The Cardiff Half Marathon is an accomplishment to be proud of, but recovery is key to your long-term health as a runner. Proper sleep, nutrition, and gradual return to activity will have you feeling ready for your next challenge. And if you’re dealing with any soreness or niggling pain, Rebuild Physiotherapy is here to support you with personalised treatment plans and evidence-based physiotherapy.
References:
Ivy, JL. (2004). "Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise." Journal of Sports Science & Medicine.
Kerksick C, Wilborn C, Roberts M, et al. (2018). "ISSN exercise & sports nutrition review: research & recommendations." Journal of the International Society of Sports Nutrition.
Lorenz DS, Reiman MP. (2018). "The Role and Implementation of Eccentric Training in Athletic Rehabilitation: Tendinopathy, Hamstring Strains, and ACL Reconstruction." International Journal of Sports Physical Therapy.
Mah CD, Mah KE, Kezirian EJ, Dement WC. (2011). "The effects of sleep extension on the athletic performance of collegiate basketball players." Sleep.
Mayer JM, Quillen WS, Verna JL, Chen R. (2012). "Effect of exercise rehabilitation on lumbar multifidus muscle morphology in soldiers with chronic low back pain." Spine.
Nigg BM, Baltich J, Hoerzer S, Enders H. (2015). "Running shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’." British Journal of Sports Medicine.
Paquette MR, Schilling BK. (2019). "Biomechanical mechanisms of injury in endurance runners." Strength and Conditioning Journal.
Samuels C. (2008). "Sleep, recovery, and performance: the new frontier in high-performance athletics." Neurologic Clinics.
Vaile J, Halson S, Gill N, Dawson B. (2008). "Effect of hydrotherapy on recovery from fatigue." International Journal of Sports Medicine.
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