What Every Runner Should Know Tip #5: What to do after the race

Just as important as preparing before the big race, it is equally important to give your body the attention it needs after the race. Follow these tips to prevent injury and ensure your body properly heals.

Rehydrate

Most races have hydrations stations set up along the route with water and Gatorade (check out the Illinois Marathon course map to see where the hydration stations are). Take advantage of these, especially towards the end of the race. Your body has been under stress for several hours and even though you might not feel it, you've lost a LOT of fluids during that time.

Refuel

Many races also have energy gels or food at a few of the hydration stations as well. However, it's a good idea to pack a post-race snack or meal for yourself in case the lines are long or you need something before you get to one of those stations. You want to be able to replenish and repair your body's muscles and energy stores as fast as possible post-race, so having food nearby that you know sits well and makes you feel better is a good idea. Leave and apple or granola bar in your car or have a family member of friend meet you at the finish line with a bagel and peanut butter.

Don't stop moving

Try to walk around and do some gentle stretching after your race to prevent your legs form seizing up and getting stiff. It would also be a good idea to do a gentle yoga DVD once you get home and get another good stretch in before bed that night.

Stay cool (or warm)

People run races in all kinds of weather; rain, wind and extreme heat (or cold!) doesn't stop the race! Make sure to check the weather and dress appropriately. Wearing a couple layers is generally a good idea so you can shed them as needed. Moisture-wicking clothing will prevent your clothes from retaining sweat and keep your body temperature regulated. It's also wise to bring a dry change of clothes, including socks, so that you can change after the race.

Take time to recover

The length of time that individuals need to recover after a race depends on the length of the race and their individual fitness level. Don't rush into training hard until your body feels like it's ready to do so (and make sure you are REALLY listening to it!). Eat, sleep and let things get back to normal before attempting your next marvelous feat!

To all those running a portion of the Illinois Marathon tonight or tomorrow, we hope you all stay safe and pass the finish line with flying colors! We are so proud of all our members and what you have accomplished!

**Today is the LAST day to post a comment for your chance to win this week's giveaway: A FREE nutrition consultation with Mettler Center nutritionist, Melissa Smith!**