Monisha's Minute: How To Bounce Back From A Race

You registered for a race. Great! You trained hard. Oh yeah! You eat right. Woot Woot! You went out there and made the race route scream your name!  Get it! Get it! Then you receive your finisher’s medal. BAM!

Monisha Richmond Marathon

So what’s next? Many struggle with how to transition back into training after completing their first race. Here are some tips to snapping back into shape from the finish line of one race to the starting line of another:


Race Day Recovery Meal- Go ahead and celebrate your accomplished goal. It’s okay to indulge in a celebration meal. However, make sure you are drinking enough water and eating enough protein and carbs to replenish the huge amount of calories you just burned.

WP_002553 Alexandria and Monisha Richmond Marathon Recovery

Ice Down- Please don’t take a shower and go straight to sleep after your race. Do your body a big favor and ice down your joints. If you’re a beast, go ahead and take an ice bath or cold shower. I haven’t graduated to that yet.

Race Recovery Training Schedule

Have A Recovery Run Schedule- Having a recovery training schedule helps you phase back into running. Unless you incurred an injury while running, it’s okay to go for a walk or light jog two days after your race.

Foot Reflexology Foot Reflexology

Get a Tune Up- Whether its visiting your local massage therapist for a full body massage, getting a foot treatment by a reflexologist , getting an adjustment from your chiropractor, or administering your own myofascial release treatment at home with a foam roller, you must incorporate something to work out the tension that has built up in your body from running miles and miles and miles!


Register For Your Next Race- After you have recuperated and convinced yourself that distance running is not for lunatics, go ahead and find another race to run. Things to consider when choosing your next race:

  • Am I currently injured?
  • Am I giving myself enough time to recover from my last race and train for this race?
  • Should I tweak my training plan?
  • Should I change my race goal(s)? (i.e. pace, finishing time, etc.)

I’ve started my Bounce Back plan and my next race will be the Dallas Half Marathon on December 8th. See you there! If you need assistance with creating a post-race training schedule, feel free to contact me!

Love, Peace, and Sweat

Monisha R.

Monisha I. Randolph is a Senior Contributing Blogger for Sporty Afros. Founder of Runner’s Revelations, Monisha is a RRCA Certified Distance Running Coach  specializing in running clinics and training programs for beginner runners. She’s also the author of Runner’s Revelations: How Running Changed My Walk. To learn more about Monisha please visit Follow her on Twitter @RunRevelations , join the Runner’s Revelations Fan Community on Facebook, and subscribe to the Runner’s Revelations Youtube channel.

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