3 Things Runners Get Wrong After Races

The finish line might be where the race is over but that isn’t where the whole story ends. What happens in the days and weeks following race day are often an afterthought for runners. Taking the right steps to reset before rebuilding is critical for setting yourself up for bigger and better races ahead.

Here are three common mistakes runners make after race day and suggestions on what to try instead.

1. Jumping Back Into Training Too Soon

Many runners are raring to get back on the grind as soon as the race is over. Some are eager to build on their recent success and push into new boundaries while others may be looking to redeem themselves. Something to be careful of is getting back into too much running too quickly. After a long period of training, a lot of fatigue will have accumulated and the body needs time to recover. Without proper rest, you are putting yourself at risk of injury by doing lower quality runs that can exacerbate imbalances and compensations.

What to try instead:

• Prioritize recovery in your runs following race day; this means easier and shorter runs

• Space out your runs with rest days to let your body recover in between runs

• Avoid high intensity tempo work right after race day

2. Avoiding Strength and Mobility Sessions

It can be difficult balancing strength and mobility training with running, especially when we are ramping up closer to race day and the weekly volume is at its peak. Runners tend to fall out of the habit of maintaining their strength and mobility sessions leading up to race day and never end up getting back into it after the race is over. The period of time after a race and before the next ramp up is actually the perfect opportunity to focus on these exercises. While the mileage is still relatively low, you can shift your focus on addressing your deficits in strength and flexibility to prepare your body for the rest of the season.

What to try instead:

• Ease into these sessions by starting with bodyweight strengthening and flexibility exercises; no need to jump straight into super heavy sessions

• Work with a professional to identify what areas of improvement you may need to work on before you ramp up for your next big race

3. Ignoring Signs of Fatigue

Runners are no strangers to aches and pains by the end of a race. Although we may grow accustomed to these aches and pains throughout the process of training, it’s important not to brush them aside, especially in the weeks following race day. With fatigue accumulation at its highest, we are very vulnerable to injury at this time. During your first few runs back you might notice certain muscles feeling tighter, your legs feeling heavier, and you might even start breathing harder in shorter distances. These are all signs of fatigue that you should treat with caution. Now’s the time to let your body breathe a bit, so make sure to adjust the parameters of your training accordingly (i.e., changing the pace, distance, intensity etc.).

What to try instead

• Listen to your body; scale down the intensity and durations of your workouts as needed depending on what your body is telling you

• Prioritize good sleep and nutrition; treat the body as an entire system - without the right maintenance and fuel, it won’t be able to run well

Rather than thinking of rest and recovery as time away from training, think of it as a productive component of training. Knowing when to push the limit and when to exercise restraint is an invaluable skill to have as a runner. Start out easy and slow, focus on rebuilding the foundation with strength training, and be extra attentive to what your body is telling you. A bit of patience can go a long way for wrapping up a race season and preparing you for stronger and healthier running in the future.