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We hope you all had a great day out at Run Killarney 10K and half marathon 2019. We can’t wait for 2020 already! It’s key to remember that it is vitally  important to give your body time to recover after a race. Although you are itching to get back running, it is critical to take sufficient recovery time to avoid injury.It varies from runner to runner how much recovery time or rest days one needs. Seasoned runner can usually bounce back after a day or two.

A rest day doesn’t mean no exercise but less intensive exercise like swimming, walking or a cross trainer can aid recovery.

Here is advice for the next few days:

  1. Foam Rolling- Even though it may be extremely painful foam rolling can release tight muscles.
  2. Hydrate: Keep drinking water throughout the week.
  3. Ice bath: jump into an ice bath or the ocean. This can decrease inflamed muscles or pains in the body.
  4. Stretch it out-Do your normal stretching routine.
  5. Yoga can aid in recovery and lessen injury by gaining strength and flexibility. Check out our youtube channelfor Aileen’s yoga stretch routine.

If you have an injury you should remember the golden rule RICE

  • Rest- the damaged area.
  • Ice-5 to 10 mins regularly.
  • Compress- reduce swelling.
  • Elevate-to prevent the accumulation of fluid.

Consult a physiotherapist if injury continues for a few days.