Training and nutrition tips
These training guides are produced by New York Road Runners – click here for free downloads. Our thanks to Lisa Lovejoy, MEd, RD, CSSD, CD, registered dietitian with an emphasis on sports and wellness at MultiCare Orthopedics & Sports Medicine, for providing the below nutrition tips.
After the finish line
After you cross the finish line, be sure to keep moving and walking for at least a half-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.
Nutritional recovery
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 of weight for 24 hours following the race. This will result in quicker recovery and less delayed-onset muscle soreness.
Muscle cramps
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.