What to Do After Running a 5K?

Take the right steps after the race is over.
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Finishing a 5K race is a great accomplishment. Before you change into dry clothes and join your friends to watch the awards ceremony, performing a few activities after the race will help you recover. You will be able to jump back in to training and set your eyes on your next race more quickly if you take the right steps after you cross the finish line.


    What you do in the first few minutes after running a race is important. Even if you don't feel like you have been sweating very much during your race, your body still loses fluids when you run hard. Drink 20 ounces of liquid for every pound you lose. If you don't want to bother weighing yourself before and after racing, you can estimate that you are getting enough fluid by drinking to the point that your urine becomes a light yellow color. After a few sips of water, switch to a sports drink within the first 15 minutes after crossing the finish line. Not only do the sports drinks taste better, they will help replenish lost sodium and minerals, and carbohydrates in the drink will assist in the absorption of other fluids. While it's OK to enjoy a beer post-race, too much alcohol will cause dehydration, so drink plenty of water and limit your alcohol consumption.

Cool Down

    Jog at least 10 minutes before you relax. A proper cooldown run or walk is good for your muscles and allows your body to stabilize and return to its natural state. Blood flow that was directed to your muscles during your hard effort will be redirected back to other areas of your body. Ensure your heart rate drops to a normal range during your cooldown routine. In addition to walking or jogging, try some range-of-motion exercises to prevent stiffness. Running drills that you perform before racing are also good after racing. Grabbing a friend to talk to while you cool down will help keep the pace nice and easy. Walk and jog at a comfortable pace for at least a few days after your event, and don't step back into hard workouts until your muscles are no longer sore.


    Your muscles will probably be tight after running hard. After your cooldown activity, stretch, but be careful not to pull a muscle in the process. Do some light stretches, gradually elongating your muscles. Focus on your quadriceps, hamstrings and calves. Active stretching, in which you engage agonist or opposing muscles, and static stretching are both good after a race; you can do them while you are sitting on the grass or standing up, chatting with other race finishers. One of the best stretches after running hard is to stand on one leg and bend your knee on the opposite leg. Grab your foot behind you with your hand and very gently pull your heel toward your buttocks. This will stretch the front of your thigh. Hold the position for 30 seconds. Lower your foot slowly and switch legs.


    Within an hour of the finish of your 5K, replenish depleted energy stores with adequate protein and carbohydrates. Before you take a nap, which is a great post-race activity, eat a well-balanced and nourishing meal. A few examples of a good recovery meals are: a protein smoothie made with one scoop of protein powder, 1 cup of yogurt, 1 cup of frozen blueberries and 1 tablespoon of almond butter; a breakfast burrito made with eggs, roasted vegetables, avocado and salsa; a turkey sandwich with lean turkey, low-fat cheese, lettuce, tomato, onion, pickles, 1 teaspoon of mayonnaise and mustard on whole-grain toast; or a protein bar served with freshly made vegetable juice. Eating the right things and engaging in the right activities after your race will help you get back to regular training quickly.

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