After a running competition, your body needs recovery to stay strong and motivated. Discover how to recover optimally in the following week, prevent injuries, and recharge your energy.
Why recovery is so important
A running race puts intense strain on both body and mind. With every step, countless muscle fibers are engaged, microtears occur in the muscles, and the immune system works hard to manage these processes. The nervous system is also involved, as the tension and concentration of a race are mentally exhausting. Add to that the mental fatigue caused by pressure, expectations, and physical exertion.
Without sufficient recovery, you’re at risk not only of physical injuries such as muscle and joint issues but also mental fatigue and loss of motivation. Recovery helps your body adapt, repair, and ultimately grow. Muscles get stronger, energy stores are replenished, and the immune system stabilizes.
Recovery, of course, depends on the race distance. Here are some tips on how to structure the week after a 5-15 km race.
Click here for tips on recovering after longer races.
Day 1: Active relaxation
Right after the race, recovery should be the top priority. The day after, an easy jog or a short walk is ideal to loosen up the muscles and stimulate circulation. Avoid intense workouts and make sure to get plenty of sleep. Light stretching or a short yoga session can also be helpful.
Tip: Drink plenty of water and eat protein-rich foods to support muscle recovery.
Day 2–3: Gentle movement
On these days, you can start with light workouts on the bike or in the pool, for example. A short, slow run of 20–30 minutes is also an option.
Listen to your body: If something doesn’t feel right, take a break!
Tip: Massages or foam rolling can help relieve muscle tension.
Day 4–5: Running check-in
Now you can slowly start thinking about running again, but at a moderate intensity. A short, easy run of 30–40 minutes is more than enough. Avoid speed sessions or long distances. The goal is to give your body some movement without overloading it.
Tip: Watch out for signals like muscle soreness, fatigue, or stiff joints. These are signs that you may need more rest.
Day 6–7: Return to routine
If you’re feeling good, you can gradually return to your normal training routine toward the end of the week. It might also be a good time to set new goals or rethink your training plan.
Tip: Our running calendar is a great tool to find your next target race. And you can create a suitable training plan here.
This post is also available in ES.