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May 31, 2004

Going The Extra Mile

If you're a runner, this Boulder, CO article has alot of good information about what happens to the body during a race, and advice for how to recuperate.

Their muscles may swell and ache as their body works to repair fibers damaged during 10 kilometers of pounding. They may feel tired and crampy as their organs work to bounce back from mild dehydration.

What a runner does in the first two hours after a race can have a huge impact on the length and severity of their recovery. And what they do in the days to follow can mean the difference between a quick return to running and a delay caused by injury.

Keep walking for a few minutes once you cross the finish line. Stretch the major muscle groups of the legs (calves, hamstrings, gluteus muscles, and quadriceps) gently for 20 to 30 seconds each. Drink lots of fluid. Don't forget the salt. Eat within 45 minutes.

A post-race massage available on-site at the Bolder Boulder can help speed recovery by flushing out lactic acid and promoting healing, but Kline cautions runners to steer clear of deep tissue massage for at least 48 hours after a race.

A hasty return to running can re-injure healing muscles and prolong recovery.

Posted by linda at May 31, 2004 8:48 AM

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