Training and nutrition tips
The Sound to Narrows Training Tips Series was developed by Greg Klein of South Sound Running and sponsored by Saucony. Our thanks to Lisa Lovejoy, MEd, RD, CSSD, CD, registered dietician with an emphasis on sports and wellness at MultiCare Orthopedics & Sports Medicine for providing nutrition tips.
After the finish line
After you cross the finish line, be sure to keep moving and walking for at least a half a mile or five minutes. This will keep your leg muscles pumping blood back to your heart for circulation to the brain and body. There will be open spaces to walk around as you cool down from the walk. Fluids and nutritious snacks will also be available.
Restore your muscle glycogen stores by consuming carbohydrates in the form of sports drinks, fruits and snacks. Usually one gram of carbs per kilogram of weight per hour is helpful. The goal is a total of 8-10 grams of carbs per kilogram weight for the 24 hours following the race. This will result in quicker recovery and less delayed onset muscle soreness.
It is common to experience muscle cramping during and after a race. Stretching, hydration, and salt replacement may relieve some pain. Massage therapy may also help.