Taking a week off would not actually help in your recovery from a 10k run effectively. However, these tips for recovering from 10k would help you get back to work faster and enjoy your normal life.

1. Rest & Appreciate

First of, appreciate your achievement and be grateful. Not everyone is able to run 10k. So don’t underestimate it but don’t be fully satisfied and already think about the next run. If you have done once, you can do it several times. If you are running in a group, appreciate the time spent with other runners. Group running is a key positive motivation contribution factor. One of the easiest exercise I have learnt is to put your legs up against a wall. Check this 7 minutes video of legs up wall exercises.

2. Refuel

There is actually no magic spell that you will drink and turn into an invincible wizard. The process of recovery from the 10k run is slow. This can be facilitated with healthy foods such as:

• Broccoli
• Fatty fish (salmon)
• Berries
• Pomegranates
• Almonds
• Chili pepper
• Ginger (try a ginger honey green tea)
• And of course a lot of water

3. Hydrate

Water therapy is the way of recovering from an injury or pain using water only. This also refers to drinking a lot of water and staying hydrated all the time. However, the point of focus here is to get water therapy from swimming pools. This can be in the form of pedaling, exercise such as squats, jumping jacks, or simply sitting underwater. Warm water currents tend to reduce muscular tension and provide speedy recovery after a marathon.

4. Stretch

When you are back from the run, stretch your muscles lightly. Focus your hamstring, calf, and foot muscles. Flex your knee and hip joints as well and don’t forget the upper body

Click here to learn more about stretching.

5. Meditate

Recovering from a 10k run is not only about physical recovery. It is also about recovering from psychologically and reduce the stamina level. ou can do it yourself in the confort of your home. All you need is a mat (or a carpet) and a silence. Meditate and breath are the keys to relax your body and mind. Check one of our last blog Best Yoga for Runners

What about you ? What other tips do you have, you know or you do after a 10k run ?

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