Recovery tips for after Rock ‘n’ Roll Half

Rock 'n' Roll Half runners will be hitting the Benjamin Franklin Parkway today, some even in costume for music, miles and spooky fun. If you are one of the many running diehards testing your mettle this morning, here are a few recovery tips from Dr. Brian Sennett, chief of sports medicine at University of Pennsylvania Health System to keep you healthy and on track for your next big race.

Because this is a half marathon and not a full 26.2, Dr. Sennett explained that you are running at a different pace and speed which can have different effects on the body. "Because it is a shorter race, the intensity is higher because you are running faster per mile."

"It is all about repetition speed and cycles of the knee per mile. Iliotibial Band Friction Syndrome and tendinitis can occur more here than in a full marathon," he added.

After the race, Dr. Sennett emphasized the importance of letting your body recover. You need time for your muscles to repair themselves and for any inflammation to be reduced. If you start to train for your next race too soon, you are at more risk for overuse injuries, training errors and developing chronic pain.

This doesn't mean however that you should bunker down on the couch and watch television for the next couple of weeks.

What should you do right after the race? Dr. Sennett suggests avoiding sitting down right away. Walking around for about 30 minutes after you have crossed that finish line will keep your blood pumping and help eliminate muscle breakdown products from your bloodstream.

Building back up your nutrition and hydration is also important he noted so make sure you eat some fruit and drink some water or a sports drink right after the race.

Later on Saturday, try soaking legs in cold water to help muscle recovery, and eat enough protein, carbohydrates and fat. Dr. Sennett suggests 25% protein, 20% fat and 55% carbohydrates.

Those first few days after the race, make sure you rest and watch out for excessive body temperatures and muscle cramping. Light exercise is okay, but nothing too intense. Try massage and foam rolling to help your muscles recover.

Dr. Sennett said to pay special attention to the color of your urine. It should be pale yellow. If it is darker then you need to see your doctor right away.

One or two weeks later is when you can start ramping up your training for the next race. Until then stick to a lighter exercise program. Take your recovery as seriously as you do your training.

How to tell aches and pains from something serious? While you can expect some soreness right after the race, you should see gradual improvement during your recovery period. Be concerned if you don't see a reduction in soreness within two weeks. Also any lightheadedness, dizziness, excessive muscle cramping, and any inability to bear weight should be evaluated by a doctor immediately.

Have a question for the On The Run panel? Ask it here or email us. View our 2015-2016 local race calendar here or add your own race using this submission form.

Read more from the On The Run blog »