First things first - massive well done. You showed up, gave it your all and finished your race. That is something to be proud of.
Now it is time to help your body recover properly so you feel good again and get back to training when you are ready. Here is a simple guide to looking after yourself in the hours and days after your race.
Straight After the Race
1. Keep moving
Do not stop suddenly. Walk around for five to ten minutes to let your heart rate come down slowly and help your legs cool down properly.
2. Drink and eat something
Rehydrate with water or a drink with electrolytes. Within 30 minutes, try to eat something with both carbs and protein - like a banana and a shake, a sandwich or a recovery bar.
3. Light stretching
Once you have had a drink and something to eat, gently stretch your legs. Focus on your calves, hamstrings, quads and hips. If you like foam rolling, now is a great time for it.
The Next 1 to 2 Days
1. Easy movement only
Go for a walk, an easy cycle or a gentle swim. Keep moving, but no hard workouts. Let your body rest while still keeping your blood flowing.
2. Eat well and hydrate
Focus on meals with protein, carbs and healthy fats. Try to get in colourful fruit and veg, and drink water regularly throughout the day.
3. Prioritise sleep
This is where real recovery happens. Aim for seven to nine hours of good sleep. A regular bedtime, a dark room and no screens before bed can make a big difference.
A Few Days After the Race
1. Ease back in
Start with an easy jog or short cross training session. See how your body feels. Do not rush back into hard training just yet. Edge will guide your return with a plan that matches your race and recovery needs.
2. Keep doing the little things
Stretching, mobility, foam rolling and hydration should stay part of your weekly routine. These small habits make a big difference over time.
Helpful Recovery Tools
You do not need everything, but here are a few options that can help you feel better:
Foam roller – great for tight legs
Massage gun – helps relieve soreness
Compression socks – can improve circulation
Ice bath or hot bath with Epsom salts – for a deeper reset
A nap – genuinely one of the best tools you have
You did it
Recovery is not a step back. It is the next step forward.
Take it easy, listen to your body and let yourself feel proud. Edge will be ready when you are.