Recovering from a race is an important part of your training plan as an ultra runner.
Marie-Michelle Lafontaine, physiotherapist specializing in sports injuries at Element Therapeutics, presents some key tips to help your body recover after your Golden Ultra race (or any other race you do this summer!). By following those steps, you will decrease your risk of injuries and will be able to be back on the trails faster and healthier.
1. Cool down
Keep jogging or walking for 5 minutes after you pass the finish line. Cool down will help relax your muscles, reduce your heart rate, eliminate lactic acids and repair micro-injury.
Drink water, electrolytes, even chocolate milk - something with carbohydrates after your run. Dehydration can delay your recovery, so before heading for beer or coffee, make sure you replenish your fluids. Be aware of dehydration signs: headache, dizziness, exhaustion, swollen tongue, cracks in lips, darker urine.
3. Soft tissue recovery
Get massage and hands-on physiotherapy at the event and the weeks following the race. Post race hands-on physiotherapy and sports massage will help reduce the recovery time required by an athlete. It will help decrease the amount of pain, increase circulation, promote soft tissue healing and prevent Delayed Onset Muscle Soreness (DOMS). We will target gluteal, hip flexors, hamstrings, quadriceps and calf muscles. You can also use a foam roller or tennis ball for self-massage.
Element Therapeutics will be offering massage or physiotherapy at the finish line between 11AM and 7PM on Saturday, September 21st. On Sunday the 22nd we’ll have other local massage therapists from Knead Wellness at the finish line from 10 am - 1 pm. Leah and Shannon have a combined over 20 years of massage therapy experience and are excited to be a part of this year’s Golden Ultra. Aside from massage, you can find them both on the trails and enjoying being active outdoors so you can rest assured that they know the importance of recovery to keep your body going and feeling strong.
You can get yourself a massage coupon for $22 +gst per 15 minutes in advance at our e-store, OR $25 if you buy on site. Time slots can be booked with the therapists on site.