Anticipating a royal race weekend any time soon? If you are like me, you cannot wait for your next chance to run through Cinderella Castle! If you are in need of some princely advice, Olympian Jeff Galloway (and runDisney training program guru) is your guy! He has some tried-and-true (42 years worth) tips for a more enchanted runner race recovery.
Best Runner Race Recovery Tips
When you get home:
Soak your legs in a cool bath for 15 minutes to reduce inflammation. Walk around for 10 to 30 minutes, two or three times during the afternoon. Between your walks, recline with your legs elevated. Eat small meals every two to three hours—aim to get 25 percent of calories from protein, 20 percent from fat, and the rest from complex carbs. And drink water or sports drink—your urine should be pale yellow.
Days to Follow:
Continue to hydrate. Massage sore muscles with your hands or a foam roller for five minutes each day. If you’re really suffering, ask your doctor whether anti-inflammatory medication might help. Every other day, do this gentle workout to encourage blood flow to recovering muscles: Walk for 10 minutes, run a few seconds each minute for 10 to 20 minutes, and finish with 10 minutes of walking.
For more in-depth recovery treatment, refer to: Best Remedies for When You Overdo Your Exercise Routine.
Galloway Runner Retreats
Runners, walkers and hikers, bring your non-running friends to a gentle fitness weekend with nutrition and cooking information. Join Jeff and Barb for their Weekend Runner Retreats in either California (Carmel or Lake Tahoe), or Florida (Blue Mountain Beach).
Carissa Bealert Galloway, runDisney announcer and a registered dietitian typically joins the weekend. She gives clinics and answers everything you wanted to know about nutrition.
WHAT TO EXPECT
- Various scenic routes run with Jeff Galloway and staff
- Jeff and Staff will explain how to set up the program to reach your goals: walking, running, hiking — for more stamina, motivation, while avoiding aches and pains.
- Special Nutrition clinics by Carissa Bealert Galloway RDN who will answer your questions about nutrition for fitness
- Morning run or walk with Jeff and staff
- Learn about the heritage of running, stories of inspiration, humor and fun with Jeff
- In each session, Jeff and staff will answer your individual questions
Register now for the Galloway Running Retreats now!
Jeff Galloway Training Programs are worldwide! Find one near you!
(I know I did- come run with me on Long Island!!!)
**I received nothing – neither product nor compensation- for releasing this information to my readers. I do it out of pure admiration!!!
Read the Jeff Galloway Blogger Tips Series:
Running Through Beverly Hills and Other Inspiration From Jeff Galloway
Jeff I posted on your go about an accident that I had where I shattered my femur and had to have a plate and a rod put in to my left femur spent a year in a wheelchair my doctor says that I can never run again how my husband agrees with him I have two titanium knees are my dream has always been to run I had been training to run so that I could do a half marathon at Disney world my dream is to always run one of the Disney world marathons I was wondering do you think if I could train for that ever again please help me if you think I can
Hi Patty- this is Didi. What a tough time you have had. I must say I admire you can-do spirit! As a physical therapist, I can give you some unofficial and general advice. If the hardware does not give you difficulty while walking level surfaces, I would say you should try to register for a local 5K (3.1 miles) race. Unless they are super strict with timing, you could potentially walk that race and see how you feel. Register for a runDisney %K if all goes well! My biggest suggestion to you would be to start SLOW and build from there. As always, if you notice any change in your symptoms along the way, consult your doctor. Hope to see you out there!