Pre-Race Must-Do: Look After Yourself
Thursday, 5 July 2012
From the June 2012 issue of Runner’s World
Mind the little things leading up to race day
By Lindsey Emery
All that hard running can take a toll, making it critical to indulge in some TLC. Use this checklist to stay healthy through race day.
Get A Massage
Use a foam roller for 10 minutes every day to break up knots and adhesions.
Take A (Really) Cold Bath
Following speedwork, soak for 10 minutes in 10°C water to reduce inflammation.
Stretch It Out
After every run stretch quads, glutes, hams and calves to eliminate tightness.
Put Your Feet Up
Elevate legs after intense runs for 10 minutes to drain lactic acid.
Mix It Up
On rest days spend 30 minutes doing low-impact cardio to flush waste products.
If your resting heart-rate changes by 10 per cent or more, take one day off.
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