The Big Dance has come and gone. And we’re still riding high! The smoke is settling on Medal Monday posts, reposts, shares, and reshares. And now we’re all asking ourselves…..what now?
I don’t believe in celebrating milestones for only a day, or a finite moment in time, sooooo…..Race Szn continues! Here are a few tips to reset and rejuvenate the body post Philadelphia 8K, Halk Marathon, and Full Marathon Weekend:
Tip #1: Hydrate! Every athlete has unique hydration needs, but everyone needs to hydrate during their runs, and after. There are many ways to transport water and/or other hydration products. CLICK HERE to check out the handheld water bottles, belts, packs, vests and other hydration carriers that we carry (get it!).
Tip #2: Don’t just run postrace! In order to keep your body in good shape, it’s important to supplement your running with a few cross–training workouts to use different muscles to help prevent overuse injuries AND strengthen your core to become a stronger runner. Whether it's going for a morning bike ride along the river or finally making it to that yoga class, cross training can help improve your running by building strength and flexibility in muscles that running doesn't utilize while speeding up your recovery process.
Tip #3: Listen to your body. There is no one reason why runners get injured. More often than not it's a mix of factors such as muscle weakness, overtraining, under training, etc. The majority of running injuries don't pop up out of nowhere. They may start as an ache or a bit of soreness before turning into persistent pain.
Don't train through the pain! As soon as you start to feel pain or an injury starting to develop, stop running. The majority of runners tolerate or ignore pain longer than they should. It can be tough knowing the difference between pain from soreness and pain from something you should be concerned about. Pain you should get checked out:
– On a scale of 1–10 (10 being worse pain), pain that exceeds 3 while running
– Pain that does not subside within several hours after running.
– Pain that persists in the same area, every time you run.
– Persistent pain that worsens when you run.
– Pain that wakes you up at night.
A physical therapist can help determine the cause of the problem, recover from most running injuries, and help you become a stronger and smarter runner – which in the long term can help you prevent injury.
Tip #4: Schedule a sports massage. Training for a race is tough, especially on your body. Sports massage has been used for recovery and injury prevention as well as to treat pain, soreness, and stiffness associated with training and athletics. Studies have suggested that massage increases the blood flow to your muscles and can improve muscle function while reducing muscle tension and delayed onset muscle soreness.
Sports massage can serve an important purpose in an athlete’s training. Mid training massages can reveal places that are tight and places that should be addressed during pre and post workout stretches. That said, it's certainly not for everyone. Keep in mind that if massage has not been part of the majority of your training it's probably best to schedule one now…..AFTER the race. Don't forget that recovery time is just as important as your runs in training and a sports massage can be a great way to spend your next rest day.
Tip #5: Rest days are just as important as your long runs and workouts. Race training is both physically and mentally demanding, get off your feet and rest your body and your mind! Not only do rest days prevent injury but they can help you improve as a runner. Scheduling rest days throughout your training can help strengthen your body, sharpen your focus, and prevent burnout. Resting allows your body to recovery and absorb the training you've been doing and might even give your training a boost the next day. Rest days are essential to becoming a faster, stronger runner and achieving your goals!
There is no best way to rest but you will get the most benefits from a rest day where you truly just rest – no running, no strength training, no other cross training. These workouts still contribute to muscle breakdown and prevent your body from fully recovering from your marathon training. If you are going to do something on your rest day, focus on mobility, stretching and gentle movement. Go for a walk, take a gentle yoga class or spend some time with your foam roller and other recovery tools.
Tip #6: Squeeze more out of your runs and recovery with compression! Training for a race is all about consistency. Consistently running miles and consistently recovering from them – which means finding the tools that will help you to recover faster and stay injury free. Compression socks have been used for a very long time in the medical field to increase circulation in patient's legs and are now becoming increasingly popular with runners and other endurance athletes.
For athletes, compression socks (and sleeves) are designed to reduce swelling, muscle soreness, and muscle fatigue experienced post exercise. Compression socks are a usually a super strong elastic sock worn up to the knee. They work by compressing the veins on the surface of your leg, as well as arteries and muscles, so that blood is circulated through your legs through smaller circulatory channels. The idea is that if you can circulate blood faster back to your heart, you can regenerate blood quicker to your legs.
Compression socks and sleeves can provide more oxygen, improve blood circulation, muscle and joint stabilization, an improve metabolization of lactic acid, and speed recovery. Many runners report that their legs feel fresher during and after a run when they wear compression gear. Beyond the potential physical benefits of wearing compression socks or sleeves while running, they can help shield your legs from dirt, pebbles, thorns, and other nuisances, especially on the trails. Compression socks and sleeves have also become a fashion accessory as there are many different styles, patterns and colors including some that are reflective to increase visibility.
So, which is better, compression socks or compression sleeves?
Compression socks cover the entirety of your foot, ankle and leg below the knee helping to promote better circulation and decreased swelling through the ankle and foot area. If you are going to be using the compression product for recovery or you have an injury that involves your arch, ankle, or lower Achilles tendon, you are going to want to go with compression socks. If your injury is above the ankle and Achilles tendon, compression sleeves should be fine. Some runners like to run or workout in compression sleeves then switch to compression socks to recover in.
Whether you are looking to speed up your recovery, get some extra support during your run or trying to ease the symptoms of shin splints or calf pain, compression can help!
Tip #7: Stretch! After weeks and weeks, miles and miles of training your muscles might be feeling tired, tight, and/or sore. If there’s one thing we know about stretching before and after running (or any form of exercise), it’s this: do it!
A good, consistent stretching program can help you prevent injuries, reduce muscle soreness, and become a stronger, better runner. Adding stretching to your pre and post run routine will keep you flexible and help prevent common injuries such as shin splints, or Achilles tendonitis from running. Stretching is one of the best things you can do to protect your body and help it recover from the rigors of long–distance training.
Tip #8: Refuel & Rehydrate! For the next few days focus on eating balanced meals and staying hydrated to help fuel your recovery.
Tip #9: Celebrate! You did it! Congratulations :)
Forget something from your holiday shopping list? Yes.....The Holidays! Continue your online visit with us. And keep your eyes open for ongoing and upcoming sales and specials running (pun obviously intended) throughout The Season!
PR Center City: 1711 Walnut Street, Philadelphia, PA
PR University City: 3621 Walnut Street, Philadelphia, PA
PR Manayunk: 4358 Main Street, Philadelphia, PA
PR Glen Mills: 505 Glen Eagle Square, Glen Mills, PA