After you’ve completed The Vitality Big Half, you’ll need to take things easy. Make sure you follow these five top tips to aid your recovery.
- Elevate your legs
Immediately after the race elevate your legs if you can. If possible, find a tree and lie under it with your legs raised against the trunk for 10 minutes. This will help reduce the build-up of fluid in your legs.
- Hydration & nutrition
Drink little and often to avoid the risk of over hydrating. If you can, eat within two hours of finishing The Vitality Big Half – this will help to replace the muscle glycogen more quickly and speed your recovery.
- Ice & cold water
Ice and cold water can be used to help relieve any pain you might be feeling. Sit in a bath or pool of cold water to ease pain in your legs, or wrap ice in a wet towel to target a particular area. Don’t put ice directly onto your skin without a towel because this could cause an ice burn.
- Relaxation & sleep
Make sure you plan time for rest and relaxation after the race. Also try to get some daytime naps in during your recovery period.
Many runners get a sports massage after running a half marathon. If you don’t regularly get massages and you’re not used to them, just get a very light massage or ‘recovery rub’.