- Keep moving! Slowly cool down by walking.
- Hydrate, hydrate, hydrate…
- Replenish nutrition – carbohydrates, protein and salts (calcium, magnesium, zinc, potassium).
- Stretch/foam roll/massage – start at the bottom and work your way up! Calves, hamstrings, quads, adductors, hip flexors, gluts, lower back, chest, shoulders, neck (take advantage of the complimentary treatment from the Galway City Chiropractic team).
- Change of clothes – bring along something warm and dry.
- Rest – high quality sleep is important for recovery and repair – aim for 7-9 hours.
- Pat yourself on the back – Race well done.
- Hitting all the recovery points will ensure a speedy recovery and enable you to focus on the next goal in mind.
