Race Day: The Lead Up and Aftermath

I have been a runner for most of my life, but have only got into marathons and halves for the past nine years. Over those years, my pre-race rituals have stayed consistent. But post race? As I get older, I can’t tolerate the pain after I cross the finish line! Or maybe I’ve learned that I don’t need to tolerate it. I’d love to know what your lead up to and aftermath of your races look like; read on for mine! 

Before the Big Race

The months of training before a half marathon (or 10km, or marathon,) have been an undertaking! We’ve dealt with varying weather conditions, before and after work runs, and feeling the pressure of a missed run. There probably was an injury or illness in there to throw a wrench into things, and visits to a health professional (or three) to fix whatever was going wrong. 

But we did it! And I say “we” not only because I run with a group, but running a marathon is as much a group event as an individual one. We learned how to hydrate and fuel our bodies to make it through the long runs. We’ve tried and tested shoes to find our perfect pair. We’ve built up our mileage and tapered. And of course we’ve done our Pilates and Strength Exercises for Runners! We are ready. 

Race Day Prep

I can’t speak for others, but I know I always lay my clothes out the night before. It’s ridiculous the things I consider! I’ve likely checked the weather twice a day for the past week, but still can’t decide what I need. Pants or shorts? Should I layer up or go for a tank? Do I need gloves? A hat? I definitely need a mask in case I need to hit a gas station or McDonald’s to pee. 

My most comfortable socks are ready, along with my body glide and running belt. I double check to make sure my phone is charged, even though I won’t look at it or listen to music for the whole race. But I should grab earbuds, just in case… More overthinking… Prep water for before and after the race. A sweatshirt. Snacks. Pretty soon I’ve packed for a vacation! 

And oh, the nerves! This past race I did for fun, with no time goal in mind, yet I still woke up a good three or four times the night before (as usual). Even though races start early, I was up and ready on time without even feeling tired. 

Then We Run

And it begins. Running is fun. But also not fun. At times it feels easy, and others so difficult! I question why the heck I’m doing this (again) multiple times during the first 3km to 6km. And then I hit my stride around 7km, and I remember. My body is warm, my stride feels good, and my breathing and heart rate have calmed to a comfortable rhythm. Amazing. 

As I cross the finish line and hear people cheering me on, I feel a great sense of accomplishment. No matter how fast or slow you run, it doesn’t matter. The achievement of finishing is something to be proud of.  

Then things start to hurt. 

Post Run 

While we can train our bodies to run great distances and enjoy the process, it’s asking a lot of our body to do. You’re hungry, thirsty, exhausted, and your muscles ache. Stepping up onto the curb is agony, and bending over to tie your shoe? Good luck getting back up again! 

It’s time to thank our body, and help it rest and recover. Eat, hydrate, replace those electrolytes. Relax in the hot tub, soak in an epsom salt bath, or even take a nap! 

And then you need to keep moving. The longer you sit still, the more your muscles will seize up. So do some gentle stretching and toss in some Pilates. Spine stretch, saw, and the stomach series feel great. Or if you have a reformer, do some foot work like frogs or leg circles. I love to do rolling like a ball followed by the roll over; it feels amazing for my low back, hips, and hamstrings. By doing a few of these exercises a few times on day one, then a bit more on day two, your body won’t be so tight and angry. 

Some other post run movements that will help lessen the pain? Go for a walk. The next time you use the stairs, pause to stretch your calves. Or grab a ball to roll out your feet. This. Is. Heaven. It’s crazy how tight our foot muscles can get! After this past race, I tried some of the exercise sequences from the Foot and Fascia webinar that Carrie Miller taught us. (The replay is available in your Sweat with Melissa subscription). After rolling my feet, they felt relaxed, and I even felt relief up into my calves. 

Many moons ago, past-Melissa threw herself into running and working out with no pre or post stretching. She did what she liked without considering her body as a whole. And eventually, injuries crept in. I love how far that Melissa has come! I still do the activities I love (like running), but am mindful to take care of my whole body. Strength. Stability. Flexibility. Mobility. Cardio. Our bodies are amazing machines, and I want to keep doing the activities I love for a long time. Pilates is my secret weapon.