Post-Race Recovery: Factors to Consider
Not all runners do races, but those who do usually race a lot! When one finish line is crossed, the next start line is in sight…
It’s important to give your body enough time to fully recover before jumping back into training and prep for the next race. And since recovery is totally individual, it can be hard to know how much time is enough.
Here are some factors that affect recovery time:
Age
In general, the older a runner is the more recovery time they will need.
Related: Age is Just a Number
Preparedness & Fitness
A runner who is prepared and fit for their race will likely recover quicker from a hard race effort. The runner won’t suffer as much damage by running the race because their body is conditioned for it.
Fatigue Level on Race Day
All things being relatively equal, a runner who is well rested on the start line will bounce back quicker after the race. Attempting a hard race effort while already fatigued can quickly lead to effects of overtraining and will extend recovery time.
Race Day Weather
Super hot & humid temps take a physical toll on the body, especially if you haven’t had time to acclimate.
Related: Runner Vs. Weather (Summer Edition!)
Prior Experience
Experienced racers can generally get more out of themselves. With practice racing, we become better at pushing ourselves hard. More experienced racers may require more recovery time simply because they’re better at being tough in the race and at “emptying the tank.”
Related: Races are Supposed to Hurt
Race Effort
Many runners do some races simply to participate, treating the race as a training run. This kind of effort does not require as much recovery time as a hard race effort.
Nutrition & Hydration
This is important before, during and after the race. Runners who are under-fed and/or dehydrated before the race, or who don’t adequately fuel or hydrate during their race, or who don’t eat or drink enough soon after the race will need longer recovery time.
Related: Nutrition & Hydration Basics: Pre-Run, During the run, & Post-Run
Health on Race Day
Runners who go to the start line with a little injury, nagging pain, or who are sick on race day will exacerbate their condition with a race effort and will therefore need more recovery time.
Sleep (& non-sleep rest) Post-Race
Runners who go home, put their feet up, nap and get a good night of sleep post-race will recover faster than those who hit the after party, spend the rest of the day on their feet sightseeing and get up early to travel home the next day.
Life Stressors
Runners who come from and/or return to a crazy stressful and demanding work or home life will need more time to recover.
Emotional Response
Runners who achieve a huge milestone like a debut marathon, their first ultra, or a long sought-after PR will generally experience a bigger high and subsequent let down post-race than their peers. This emotion toll usually corresponds to needing more time to bounce back.
Race Duration
Assuming relatively equal effort output, a runner who completes a marathon in 6 hours vs in 3 hours will need more recovery time, simply because they had to maintain their effort for longer.
Race Distance
Recovery time is generally shorter for the 5km than it is for an ultramarathon.
Consider the Factors & Be Conservative
Recovery time is totally individual and can vary greatly even for the same person from one race to the next. Think about the physical, mental and emotional factors that apply to you and your race scenario. If in doubt, be conservative, and take another easy day.
Stay tuned for the next installment of post-race recovery!
I’ll discuss some specifics that will help you determine when you’re recovered & ready to train hard again!
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.