After the race is before the race, even though you might not feel like that straight afterwards. The following tips are the best way to recover from the exertion and lay the foundations for a successful competition next time around.

Those who compete in a race often fight to the very last metre and try to get the maximum out of themselves. They focus on putting all of their energy into simply reaching the finish line – and not beyond. The sense of joy and satisfaction are great, as is the relief.

They then walk over to their family and friends, have a chat and sip some water or a sports drink. Then it's on to the cloakroom before finally heading to the event grounds to eat. While these are all understandable reactions, they aren’t ideal in terms of recovery.

To help you recover as best as possible, you should consider the following three tips. After all, the first one to three hours after a race are critical to the recovery process.

• 2.
  Cool down
  Even if you really don't feel like it, run for 10 to 15 minutes to cool down. It should be a very relaxed, gentle jog. A slow jog loosens the muscles, calms the cardiovascular system, stimulates metabolism and regulates breathing.
• 4.
  Rehydrate properly
  Sweating causes you to lose a lot of water and salt. Both should be replenished as soon as possible. It's best to choose a sports drink to replace the electrolytes first, then drink water or soup until your urine is clear and you're back to the same weight as before the race.
  If you don't want to miss out on a celebratory beer, balance it with extra water since alcohol drains fluid from the body.
• 6.
  Consume carbohydrates and proteins
  To replenish your energy reserves, you should consume 1 to 1.2 g of carbohydrates per kg of body weight and 20 to 25 g of protein to help repair your muscles.

Further supporting measures

The three points mentioned are a good start immediately after a race. However, you can take additional measures to recover better and faster in the hours that follow:

• Cool your legs: after your run, take a long cool or cold shower and let the water run down your legs. Alternatively, you can take a cold bath, with some runners even adding ice. It is important that you do not submerge your upper body. It's about cooling your legs to prevent swelling, not lowering your overall body temperature. Avoid hot water or hot baths during this recovery period.
• Eat a nutritious meal: your energy reserves are severely depleted during intensive exertion. After heading home, take time to replenish your energy reserves with a balanced meal of carbohydrates, healthy fats, protein and vitamin-rich foods.
• Stimulate blood circulation: mobilise your body with gentle stretching or work your muscles with a fascia roller.

It is also advisable to continue prioritising your recovery over the next few days. As a rule of thumb, plan one day of recovery for each race mile (1.6 km) before running intensively again. After a 10 km run, this is 6 days and after a half marathon this would be 13 days.