The big moment is over – you’ve crossed the finish line. Adrenaline, joy, and maybe exhaustion – the full package. And then? That’s when it really starts. Because without recovery, nothing works – neither after a race nor after training.
Expert:
Dr. med. Valeria Heller, Board-Certified Specialist in General Internal Medicine, Sports Medicine SEMS Medbase Abtwil
Recovery is not a luxury
A race challenges the body far more than a normal training session. Energy reserves are depleted, the immune system is weakened, and muscles need time to recover. If we don’t give the body this rest, we risk infections, injuries, or long-term overuse. Even for experienced runners, the rule holds true: only those who recover well can improve.
What happens in the body during a race?
During an intense run, the body first uses up its carbohydrate stores in the muscles and liver. Over longer distances – such as a half marathon or marathon – it also taps into fat reserves. At the same time, the immune system is dialed down to save energy. Digestion and the hormonal system also switch to economy mode. The body focuses on the muscles, heart, and lungs – everything needed for performance is working at full speed.
First drink, then eat – and do it quickly
After the race, timing is key. Don’t wait too long: ideally, within the first 30 minutes you should drink enough and eat something. The best choice is a combination of carbohydrates and protein – so not just a plain chicken breast, but a sandwich or a balanced main meal.
Muscles need more than just protein
Of course, protein is important for muscle repair – especially after an intense race or runs with a lot of elevation. But without carbohydrates, protein cannot be absorbed optimally. The body needs both.
What to eat during the run?
As soon as a race or training run lasts more than an hour, you should take in carbohydrates along the way. From about 60 minutes of effort, the body needs extra energy – roughly 30 grams of carbohydrates per hour.
How you do this is individual: if you tolerate liquids well, you can drink an isotonic beverage that contains sugar. It doesn’t have to be a sports drink – a classic apple spritzer also has everything you need. Maybe you prefer an energy bar or a banana instead. The important thing is: it should provide fast energy.
What’s not ideal: proteins and fats during a run. Proteins are processed slowly – they are not a quick fuel. The same goes for fats. Nuts, for example, are healthy but not suitable during a race. Digestion slows down under physical strain, and the body needs more time to make fats available for energy. In the worst case, this can leave you feeling less capable.
What to do if you feel unwell after the run?
If energy stores are empty and blood sugar is too low, symptoms such as nausea, cold sweats, or dizziness may occur. Quick energy helps here – for example, a spoonful of honey or a dextrose tablet. Another common reason for feeling unwell is a lack of fluids. Especially on hot days, dehydration can even lead to collapse.
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And what about fasted training?
It can be useful – especially if you want to train your fat metabolism. But: not too intense and not too long. No interval training on an empty stomach. If you want to try fasted training, make sure to eat enough carbohydrates the evening before.
How long does recovery really take?
At least one day of rest or recovery training – this applies even to professionals. How long the body needs in total depends on many factors: training level, age, length and intensity of the run.
After long races or peak-season events, the break should be longer and specifically adjusted. Read more
Recovery with age: is it slower?
Yes – at least in most cases. From around the age of 30, the body begins to lose muscle mass. This is especially noticeable in shorter, faster runs: sprints or intense intervals are often harder for older runners to cope with than for younger ones.
However, in longer, more steady runs – such as a marathon – the difference is smaller. Why? During slower exertion, mainly so-called slow-twitch muscle fibers are used. These are lost less quickly with age than the fast-twitch fibers needed for explosive performance.
This explains why 40- or 50-year-old marathon runners often deliver strong performances. As we age, fast-twitch fibers gradually transform into slower ones – which can actually be an advantage in endurance running.
What does the body need in the following days?
The answer is simple: enough food, fluids, and sleep. Three main meals a day, complemented by small snacks. Don’t skip meals, listen to your hunger, and avoid dieting directly after a race.
Do you need supplements or vitamins?
No – if you eat a balanced diet, vitamin supplements are not necessary. This is also the consensus of the Swiss Society for Sports Nutrition.
Typical recovery mistakes
- Waiting too long before eating: first showering, calling people, celebrating – and eating three hours later. That’s too late.
- Eating too little or the wrong foods: eating few carbohydrates after a run to watch your weight is counterproductive.
- Drinking alcohol: alcohol slows down recovery and puts additional strain on the body.
- Training again too soon: the post-race euphoria is great – but if you push too quickly, you risk injury. Read more
WHO IS MEDBASE?
Medbase is the largest multidisciplinary sports medicine network in Switzerland, offering specialized services for athletes, clubs, and sports federations at all levels. Its expertise covers sports medicine, sports physiotherapy, performance diagnostics, and training consultation.
Learn more at medbase.ch