1. Slow Down Your Pace
Race walking is a superior aerobic activity because you work all the important muscle groups. Your arms and shoulders get a workout pumping forward and maintaining proper form. Your abs should be strained from holding them in as you walk. Your butt muscles particularly get toned because they play such an important role in propelling you forward, unlike running, which relies more on the front of the legs. Finally, your legs, ankles and feet have done most of the work. Let them all relax and come out of the speed walking routine in little phases. After you pass your finish line, keep walking fast. Then decrease your speed every 10 seconds or so, until you are walking as slow as if you were accompanying your grandmother in the park. Slowly come to a stop and you won't even feel the twitching and strain on your body.
2. Stretch and Stand Around
After you've come to a stop, if you do feel some pulling, go for an easy 10-minute jog. You probably have toxins building up in your legs and running will help to move them out. Then stop to do your stretching. Lean against a wall or post and stretch out each leg at a time for a count of 10, repeat on each leg two or three times. Do some slow even squats with your hands on your hips and then stretch the front of your legs by reaching behind and pulling each foot one at a time. Remain standing for at least an hour after the race to let your muscles cool down. Do not sit around for long periods of time for the next day or two. If you must travel or sit in meetings or at a desk, get up often and stretch and keep walking off the strain. Do not get a massage or rubdown for a couple days, since it can cause additional inflammation.
3. Refuel
You must replace the electrolytes your body lost during the race. While you should have kept hydrated while race walking, you want to add some nutrients to your fluid and food intake after the race. Sports drinks provide this balance in both sugar-free and high-caloric drinks. Try to drink at least 24 ounces in the first hour after you stop walking. Take in carbohydrates and proteins shortly after you race walk too. Some sports drinks are fortified with additional carbs and proteins or you can eat a high-powered snack bar.
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