By Na’Tasha Jones, Co-founder and Chief Content Officer

As fall race season winds down, RUNGRLs have been logging hundreds of miles between training and race day around the world. But after the goal is accomplished and the excitement is done, how do you recover and transition back into a regular running routine?

We talked to real RUNGRLs about how they recovered from their most recent distance races, and how they kept their love of running going after the big day. Get to know these GRLs Who Race and their best tips for post-race success.

Personal photos provided by runners as seen above.

IMMEDIATELY AFTER THE RACE

Rehydrate First and Foremost

L’Kel: After hours of running, the body is depleted of electrolytes and water. It is so tempting to want to celebrate with bottomless mimosas or some cold beers. Be intentional about your rehydration plan and try to stick to it. Your sore muscles will thank you later.

Kyra: After recently finishing my first marathon, “poppin’ champagne like I won a championship ring" was on my top 3 list of post-race celebration activities. But, I had to be realistic and listen to my body. After experiencing some dizzy spells en route to reuniting with family and friends post-race, I realized I was very dehydrated. I made sure to focus on replenishing my electrolyte levels and focus on water intake before going in on the celebratory drinks (moderately).

Stretching and Massage

Kyra: If you aren't ready for a massage immediately post race (which many aren’t!), I'm sure the hot tub could do you some justice. Try running a bath, lighting some candles, and continue relishing in that 26.2-mile accomplishment.

Start on Recovery Right Away

L’Kel: The actual marathon is all of the training that goes into preparing the body for race day. Over several months, I tweaked nutrition, meticulously monitored hydration, significantly reduced alcohol consumption, and said goodbye to my Friday night social scene. If I could give any advice, it would be to be equally as intentional about your recovery plan as you were about your training, starting the moment you cross the finish line.

POST RACE WEEK AND BEYOND

More Than a Day’s Rest

Kyra: If you are able, plan to take some much-needed time off after race day. Before the race, I planned to take only one day off after the race. However, after my longest training run (22 miles), I made the executive decision to extend my recovery by another day. The rest of the day following the race was a bit of a frenzy, and I wanted to make sure to be able to soak it all in and not worry about having to get right back to work. Family- and friend-hosting duties and celebrations continued all day after the race, so the second day off really allowed me to be still and catch up on self-care.

Focus on Cross-Training

Iesha: When training for any race, the dedicated “me time” of training runs helps me clear my head and keep my overall wellness at the forefront of my priorities. After the race, having time off helps me not only recover but also focus on finding other ways to exercise including yoga, boot camps, etc. Going into my next training season, I plan to focus even more on cross-training.

Don’t Forget Your Mental Recovery

Kyra: “For my Day 2 (post-race), I was coming off of the race day high, and while relaxing I reflected on my race experience, made sure I caught up on expressing gratitude to all my supporters, and mentally prepared for returning to work. For my next marathon, I hope to recover on somebody's beach!”

Jasmine: Always remember that recovery really looks different for everyone and that you have to do what works for you. In 2018, I experienced a heavy running year running the Miami Half Marathon, The Speed Project, National Women’s Half, Under Armour Mountain Running Series and Berlin Marathon. After all of that, I took a couple of months to just enjoy the feeling of not being obligated to run because of a training schedule. Instead, I chose to lace up only when I felt like it, and this really helped me regain my natural love of running behind running because I “have to”.

Stay Motivated

Kyra: Sign up for a race to help you get back into the groove! In previous years, I've trained for a major race, and then went into a running “backslide” during the months after receiving my medal. This time around I wanted to make sure I didn't fall into that slump. After my most recent race, I took about a 10-day break, then got back into the groove with a recovery run, and I am now training for another race of a shorter distance (still undecided on an 8K vs. a half marathon), but continuing to listen to my body and not overexert myself.

L’Kel: After race day, a “rest week” can easily become a “rest month”. My tactic for avoiding the post-race slump is to schedule a run with friends. These runs are my definition of “fun runs”--not clocking my pace or training for anything particular, just being present with friends. No pressure, all positive vibes.

Iesha: The feeling of accomplishment after completing a big race is indescribable, and it makes you want even more. Running a marathon set me up with many new racing goals, including a goal to complete my first international run for the next year.

Give Back

Kyra: While you’re trying to figure out your next running move, pay it forward! While on a post-race running break, I took the opportunity to cheer on fellow runners at the TCS New York City Marathon. This was a great way to gain some additional motivation during recovery. I got to cheer on others going through what I’d just gone through myself and left even more inspired to figure out which marathon was next for me.

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What are your best post-race tips for a smooth recovery? What helped you recharge and stay motivated? Share with us in the comments below.