RACE EVENT LEAD UP AND RECOVERY
By Dr Jesse Kourlinis, Osteopath

It's Race Week !
Osteopath Jesse, has sat down to share his tips on how to handle your running recovery. Whether you are a first timer or an experienced campaigner, recovery is just as important. Learn how osteopathy among other things can aid you in your running journey.
Race Week
- Light Runs: Enjoy short and easy runs (20-30 minutes) to keep your fitness up while allowing your body to rest.
- Hydration and Nutrition: Focus on carb-loading to maximize your energy stores and ensure you stay well-hydrated throughout the week.
- Rest: Prioritise getting plenty of restful sleep and relaxation as you approach race day, giving your body the care it needs to be ready for the challenge ahead.
Recovery plan
Days 1-3: Immediate Post-Race Recovery
- Rest: Take at least one full day off from running. Tune into your body; if you’re feeling particularly fatigued, consider enjoying some extra rest.
- Hydration: Prioritise drinking plenty of water and electrolyte-rich fluids to help rehydrate effectively.
- Nutrition: Focus on a balanced diet that includes carbohydrates for glycogen replenishment and protein for muscle repair. Think lean meats, whole grains, fresh fruits, and colorful vegetables.
- Light Activity: Engage in gentle walking or stretching to promote blood flow without putting stress on your muscles.
Days 4-7: Active Recovery
- Easy Runs: Start incorporating short, easy runs (20-30 minutes) at a conversational pace. Aim for 2-3 sessions during this week.
- Cross-Training: Explore low-impact activities like swimming, cycling, or yoga to maintain fitness while giving your legs a break.
- Foam Rolling and Stretching: Spend some time foam rolling and stretching to ease tightness and enhance flexibility.
- It’s time to visit your Osteo. This is a great time to check in with your Osteopath to help sort out any post-race soreness that hasn’t resolved or heading in the right way
Weeks 2-3: Gradual Return to Training
- Increase Mileage Slowly: Gradually ramp up your running distance by no more than 10% per week, focusing on comfortable, easy-paced runs.
- Include Rest Days: Ensure you maintain 1-2 rest days per week to support full recovery.
- Listen to Your Body: Be attentive to any lingering soreness or fatigue, and adjust your plan as needed.
Week 4: Reassess and Resume
- Long Run: If you feel ready, consider incorporating a short long run (around 10km) at an easy pace.
- Return to Regular Training: Begin to reintroduce structured workouts (tempo runs, intervals) if your energy levels are back to normal.
- Focus on Recovery Practices: Continue to prioritise nutritious meals, hydration, and quality sleep to support your ongoing recovery.
- Osteo check in: To make sure everything is moving well as you head back into full training check in with your Osteo. Now is also a good time to set new goals.
Some extra tips for optimal recovery
- Sleep: Aim for 7-9 hours of restful sleep each night to aid your recovery.
- Recovery help: Infrared Saunas can aid in muscle recovery & reduce stress and fatigue. Recovery/compression boots are also an option.
- Listen to Your Body: It’s important to heed your body’s signals. If you’re feeling fatigued, allow yourself more time to recover.
- Stay Positive: Remember that mental recovery is just as vital as physical recovery. Reflect on your marathon experience and set new goals to keep your motivation high.
Reach out to your Osteopath if you have any questions or need specific guidance, tailored just for you. We love supporting our patients in their running endeavors!
Participants of the Melbourne Marathon Festival will also be able to recover with us! Show your registration or running bib up to seven days post race & gain access to a complimentary Infrared Sauna session.
To learn more about the benefits of Infrared Sauna on recovery, visit here