3 tips to recover after Broad Street Run

Recovery.  That word has been known to mean many different things to runners.  The important thing to know about recovery is it isn't something that just happens when your race is done. In fact, it is a very important part of your training process.  Every hard workout, every race, every day you stress your body in an intense or new way, you should follow it up with a day of recovery.

There are many elements to ensuring your body receives the recovery it needs after a race like Broad Street.  Proper fueling, water, and movement are a great start.

Getting water or an electrolyte-replacement drink in your body quickly after race switches on the "recovery" button for your body.  Often we reach for the beer or other alcoholic beverage to celebrate (and you should!) but make sure you also alternate that with water and add in some nutrient-dense veggies and protein to help your muscles begin to heal.

Movement is also extremely important on your road back.  I know you are tired — you just ran 10 miles after all — but keeping those legs moving may be your secret sauce to coming back faster and hurting a bit less in the process.  Why?  Blood circulation is what ensures all those nutrients and water you just ingested will actually make it to the muscles that need repairing after a hard effort.  Movement can include walking, foam rolling, yoga or even swimming.  Just keep the impact and intensity light.

The last tip should be the easiest... sleep. That's right, it's when we sleep that our body does its best work in the recovery department so do yourself a favor and get eight solid hours of zzzs the night of the race.

Happy running and happy recovering!

Kari Smith is a private running coach, certified personal trainer, and is the co-founder of Philly Surge Running.  Kari's coaching philosophy is rooted in teaching her athletes how to balance the stress-recovery equation and specializes in helping runners of all abilities achieve consistent, progressive results towards their running goals.  Kari currently works with runners online and at the track leading group speed session with PhillySurgeRunning.com.

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