Post-Event Recovery: A Simple Guide to Getting Back on Track
What you do after the finish line matters just as much...
Ahhh, spring. The flowers are blooming, the birds are singing, and your calves are tighter than your race-day compression socks. Yes, it's that time of year again: race season!
Whether you’ve just smashed your first park run or you're limping home from your tenth ultra, one thing is universal: recovery is key. I see so many of you for pre-race maintenance sessions and post-race “please-fix-my-legs” massages, and one conversation keeps popping up - what should you actually be doing to recover properly?
So I’ve decided to write up this quick and simple guide on how to take care of your body post-race.
Immediately After the Race: Refuel Like a Pro
Step one: hydrate like your life depends on it. Because honestly? It kind of does. And no, that celebratory pint doesn’t count (sorry!). After a race, you’ve not only burned through your energy stores, but you’ve also lost a lot of electrolytes through sweat, sickness or an icky tummy from too many gels. Think water plus salts. That’s where electrolytes come in - via drinks, chews, gels, or salty snacks like nuts or crackers.
Some quick nutrition tips:
During the race: aim for 30–60g of carbs per hour (rising to 60–90g for longer distances)
Within an hour of finishing, get some protein and carbs in. Some examples may be having a banana and a granola bar, or pasta with protein and veggies
Avoid trying anything new on race day or the day before. Your gut will thank you.
Sleep: The Real MVP of Recovery
Sleep is magical—you all know this by now. When you sleep, your body repairs, your muscles regenerate, and your brain finally gets a break from over-analysing whether you could have shaved 30 seconds off your 10K.
What’s less obvious is that after a big event, your immune system takes a hit too. We’re often mildly immunosuppressed post-event, which makes it easier to pick up bugs and colds - especially if you're also skimping on sleep. Most of us can function on less sleep for a while, but it quietly increases health risks and dulls performance - often without us even being aware of it. So here’s your excuse to snooze that alarm.
For some of you, the post-race nap is instant. For others (hello, overthinkers), your brain won't stop replaying that dodgy water station handoff or your missed PB. That’s okay. Try shifting your focus; head on over to Nicole's Substack from last week to find some useful tips on how to do so!
Don’t Rush Back Too Fast
Recovery timelines vary person by person, and we know that movement and load is good, but only if your body agrees. If your body and mind need a break, that’s okay! If you're not up to doing a lot, why not start at a lower intensity. A nice steady stroll, or even a cycle to the local shop.
And for those with running coaches- chat to them! Shane and Ronny are always on hand to help and offer guidance to their running clients to make sure you have a plan AFTER your race.
Post-Event Sports Massage
Some of you love a good sports massage. You know who you are - you weirdly masochistic bunch who enjoy the pain almost as much as the medal. Others? Not so much. You tense up at the mere idea of someone prodding into your already sore muscles.
Wherever you fall on that spectrum, here’s the golden rule: sports massage should never feel like punishment. Yes, it might be tender, but you should never be gritting your teeth or plotting my untimely demise. If it hurts too much, speak up! Pressure can always be adjusted to make sure we’re helping, not hurting.
Remember, your muscles are already on high alert and so if we go too hard, they can actually spasm in protest. Not exactly the result we’re going for.
When to get that sports massage? This again, as everything does, varies person by person. Some people bounce back two days after the London Marathon like they just did a jog around the block. Others are still walking down stairs backwards a week later. A good general rule is if you have returned back to your day-to-day activities without pain but maybe some stiffness, and generally functioning as a human being. Everyone’s different, so listen to your body!
Red Flags: When to Worry
Okay, time for the serious bit. Most of the time, post-race soreness and fatigue is totally normal. But sometimes, things can take a turn. These are rare situations, but if you know what to look for, you’re way more likely to stay safe and on top of things.
🔺 Dehydration
This isn’t just about feeling thirsty. Dehydration can sneak up on you, especially after a race in warmer weather. Mild symptoms can include:
Dry mouth
Headache
Dizziness when standing
Dark yellow pee (a key clue—aim for pale straw colour)
If it gets worse, you might notice:
Rapid heartbeat
Confusion
Nausea
Fatigue that doesn't improve with rest or fluids
Dehydration can also be caused by vomiting or diarrhoea (often related to heat, nerves, or dodgy gels), so keep an eye out even if you’ve been drinking water. Rehydration with electrolytes, not just plain water, is key.
🔺 Heat Stroke
This is a biggie and can be dangerous if not recognised quickly. Heat stroke happens when your body’s temperature regulation system goes haywire, usually after prolonged exertion, being in hot climates, OR both!. It’s more common than you think, especially in long-distance races or poorly shaded routes.
Look out for:
Body temperature over 40°C (not that many of us carry a thermometer as we run)
Confusion, agitation or slurred speech
Headache, dizziness or fainting
Red, hot, dry skin (you’ve stopped sweating, which is a bad sign)
Rapid breathing and heart rate
Nausea and/or vomiting
If you or a mate starts acting a bit “off,” get them out of the sun, cool them down with water and shade, and seek medical help. This can escalate quickly, so don’t wait around.
🔺 Rhabdomyolysis (aka “Rhabdo” – the dramatic cousin of DOMS)
DOMS (Delayed Onset Muscle Soreness) is completely normal after exercise, especially if you’ve gone hard or tried something new. Rhabdo, on the other hand, is not normal.
It happens when muscle fibres break down too much and release a protein called myoglobin into your bloodstream. Your kidneys have to filter it, and they don’t love it. Left untreated, this can cause serious damage.
Watch out for:
Severe muscle pain or swelling that feels beyond your typical post-race ache
Weakness or inability to move the limb properly
Dark brown or cola-coloured urine (that’s the myoglobin)
Extreme fatigue or confusion
This condition is rare but worth knowing about, especially after extreme efforts or pushing beyond your training level. If something feels seriously off - get checked. If your legs feel like they've been hit by a truck and you're peeing Coke - please don't tough it out. This one’s GP-worthy. Better to be safe than be friends with a dialysis machine.
Final Thoughts: Keep Showing Up
Recovery isn’t just a box you tick so you can get back out there—it's an essential part of your athletic journey, whether you're chasing medals or just trying to beat your mate around the local park.
Be kind to your body. Celebrate your achievements. Sleep like a champ. Eat the pasta. Drink the electrolytes. Book that sports massage. Recovery is your reward, not a chore.
Happy racing and Good Luck!!
Yasmin – your Sports Rehabilitator
Remember…
Need a personalised recovery plan? Let’s chat — my inbox is always open.
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If you have been reading along consistently, thank you. In the meantime, if you’re keen for more performance insights from our previous editions - all here on Substack.
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