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Congratulations! You’ve smashed that half marathon, but the next challenge is all about your recovery. 
 
We’ve been asked a few times for recovery tips after a half-marathon, given that we’ve just done one ourselves we thought it would be a good idea to write down our top tips. 

Immediately post-race 

Move - keep moving (sorry!), walk around for at least 30 minutes post-race to keep the blood flowing to your muscles and prevent stiffness and cramping. 
Stretch - stretch out those tired legs. 
Hydrate - drink plenty of water, coconut water or a sports drink. 
Refuel - a banana is ideal. 

Post-race (same day) 

Refuel - try to eat a couple of small meals high in protein and carbs. We like bagels with eggs, salmon and avocado as our post-race meal. 
Soak - have a soak in a warm (not hot) bath, add epsom salts to help with muscle aches. 
Rest - put your feet up, literally. Elevate those legs. 
Hydrate - more water (or a sports drink), check the colour of your urine to make sure you are hydrated enough. 
Sleep - get some good zzzzs in! 
Compression - this one is up to you, but some people find wearing compression clothing aids recovery. 

The following days 

Hydration (again!) - you might wake up feeling stiff so keep the hydration up! It really will help flush out all the toxins and help recovery. 
Refuel - keep the good food going in! 
Massage - use a foam roller, concentrate on areas giving you any trouble, probably your calves, quads or hamstrings. 
More massage - treat yourself and book a sports massage. Research shows the sooner you have a massage post-race the better so we suggest the next day or so. Hydrate well after using the foam roller or having a sports massage. 
Move - when you feel up to it, a gentle jog/walk will help encourage blood flow to your muscles. 

The following week 

Start to build up your running again, but only if your muscles feel fine to do so. Try mixing in some cross-training (so you are using muscles you didn’t use for the run), swimming, yoga or Pilates to build overall strength. 
Running too soon after a big event can do more harm than good. Rest days are important, take them! 
 
If you need a massage, or something doesn’t feel quite right - we are here to help! Give us a call, email or book online. 
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