Top Tips for Recovery After A Long-Distance Walk

June 19, 2017

If you have ever completed a long-distance walk, you will know how much the body can suffer in the following days! I have compiled a few tips to help make sure that you recover in the safest & quickest way possible should you decide to enter an event.

 

  1. Preparation is key -  Make sure that you have trained adequately for the distance you are going to be walking to ensure a smooth recovery.

     

  2. Pacing - Smart pacing during the walk is also key to a good recovery. Make sure you don't start out to fast to conserve some energy for the latter stages of the event.

  3. Carry on walking - After you have crossed the finish line don't sit down immediately. Reduce your speed but carry on walking to help the muscles to cool down.

  4. Stretch - Do some gentle stretching of the leg muscles once you have walked for a few minutes after the finish.

  5. Drink - Make sure that you carry on drinking plenty of fluids such as water or sports drinks to re-hydrate yourself. If celebrations are happening after the event involving alcohol, continue to drink water alternately with your tipple of choice!

  6. Eat - Try to eat something small such as a banana as soon as you have finished.

  7. Massage - If available have a sports massage post-walk. Many events will have therapists to offer this but if not think about booking in for one 2-5 days after the walk.

  8. Three - six weeks after - Cut down to walking 2-4 times per week working up to an hour a session in weeks 2 -3.

  9. Walked 50km or more? - Allow 4-6 weeks between distances of 50km or more to give the body time to recover.

Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

February 5, 2018

September 18, 2017

Please reload

Archive
Please reload

Search By Tags