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What to Do After Running a 5K?

author image Alexis Jenkins
Alexis Jenkins writes to motivate others in areas of health including nutrition, fitness training and improving lifestyle choices. She graduated with a Bachelor of Science in health science from Brigham Young University-Idaho.
What to Do After Running a 5K?
Taking care of your body is important. Photo Credit: Smileus/iStock/Getty Images

Whether it is your first race or your 30th, knowing how to take care of your body after a 5K or any other race is an important part of being a smart runner. Proper post-race care will help you prevent injury, reduce muscle soreness, enable you to successfully complete future running goals and help you maintain that exhilarating feeling of personal achievement and self-satisfaction.

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Cool Down

You may have crossed the finished line, but you aren't quite done yet. Cool down for about 10 minutes at a walking or slow jogging pace to help remove toxins that have been built up during your run; it will also help your heart rate and blood pressure return back to your pre-exertion level. Additionally, while your muscles are still warm and pliable, take a good 10 minutes to gently stretch all the main muscle groups in your legs, including the quads, the hamstrings, the hip flexors, the calves and the Achilles tendon.


An important part of post-race recovery the day of and a few days following the race is to rehydrate yourself. Replenish your electrolytes with a glucose sports drink, and then focus on hydrating with plenty of water, as sports drinks potentially can have a lot of calories.

Be aware of the temperature the day of the race. Racing on a hot day will cause you to sweat and dehydrate more quickly, and on cooler days you will also lose fluid through your breath. A key indicator of your hydration levels is in the color of your urine -- continue to rehydrate with water following the race until your urine is the color of pale straw or lighter. Avoid alcohol during your recovery time as it may increase your need to urinate and disturb your body's rehydration process.

What to Eat

Following the race, you may be tempted to gorge yourself on fatty foods as you celebrate your accomplishments with friends. However, remember that your body has just exerted a lot of effort to regulate your hormones, heart and other vital organs and to help you function properly at a faster pace. In turn, you should therefore give your body foods that it deserves and needs for cellular repair and energy replenishment. Within fifteen minutes of the race, consume foods with a high glycemic index, such as fruits, vegetables and whole grains like bread, which can quickly convert to energy to fill energy stores in your body. Also replenish with a glucose drink.

A few hours after your race, your body will have cooled down and returned to focusing on its day-to-day functions. You should eat a more substantial meal during this time, enjoying complex carbohydrates and low fat protein, such as chicken and whole wheat pasta. Continue to avoid simple sugars and high fat foods, as these foods will be counterproductive to the good you have just done for your body. Be in-tune to your hunger levels and do not overeat; quantity and timing of food consumption should be based on your height and weight.


Give your body time to rest, recuperate and heal after your race. It is probable that you will feel some muscle soreness one to two days following your race, but this is normal. Continue to rest and hydrate following the race and the day after. Depending on how your body feels, you may be able to do a light 10- to 15-minute walk or jog the following day. If you are a novice to running, your body may take a few more days to recuperate, so allow yourself time for relaxation. Continue to hydrate and eat nutritious meals and snacks. Also get adequate sleep, six to eight hours.

Set Future Goals

Now that you have completed your race, you should consider what goals to set for yourself. After weeks of training for this race, it would be a let down for your body if you simply returned to your couch potato position. Remember the feeling of elation that came over you as you crossed the finish line and let that be your motivator as you sign up for new races in new places. Consider running a longer race or start improving on your 5K time if you're up for the challenge. Or simply set daily exercise goals to maintain and improve upon your current fitness level.

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