You have just crossed the finish line after a trail? Congratulations — now it is time to recover properly. After such a demanding race, it is important to give your body the time it needs. It must first recover from the strain endured during the trail before you can set your next goal. To help you avoid injury, we explain how to optimise your recovery after a trail.
Key takeaways:
- It is important to rest and prioritise low-intensity activities after a trail.
- "Non-impact" activities such as swimming or cycling allow you to ease back into sport gently.
- Massages and stretching relax the muscles and help prevent injuries.
- Rehydration and replenishing glycogen stores are essential for proper recovery after a trail.
Returning to training after a race
Regardless of the distance covered, your body needs to recover after a trail. The rest period required will depend on your training, the nature of the race, the distance covered, as well as your physical condition and age.
To put it simply:
- Between 5 and 8 days to recover from a race of 25 km or less.
- Between 8 and 15 days to recover from a trail of 25 to 50 km.
- More than 3 weeks to recover from a race of 50 km or more.
Wondering whether you should rest after a trail? The answer is yes. We recommend taking a few days off and then returning to training with low-intensity jogging. In any case, it is important not to push too hard when resuming. The goal is to support muscle recovery without risking injury. Keep in mind that your muscles and joints have been put under significant stress and are therefore more vulnerable. After a few days, once you are feeling back to full fitness, you can return to your normal training routine.
The recovery phase after a trail
Active recovery
After the trail preparation phase and the race itself, you will enter the recovery phase. The best way to recover after a trail is to prioritise active recovery. This means engaging in lightweight physical activity to get back into shape. You should return to sport at a low intensity, stabilising your heart rate at around 70% of your maximum heart rate. This method helps optimise the recovery process.
During active recovery, "non-impact" activities are recommended. They allow you to ease back into exercise while protecting your joints from impact. Activities such as swimming or cycling promote good muscle recovery. We suggest practising them for several days, or even weeks, before gradually returning to running.
Massages and stretching
To relieve muscle soreness, massages and stretching are recommended after a trail. To massage and loosen your muscles, you can use a massage cream or oil. Accessories such as a massage stick are also useful for self-massage. One of its key advantages is that it lets you apply exactly the pressure you want to your muscles.
Do your thighs ache after a trail? Stretching is the perfect remedy. It helps ease muscle soreness. Remember to stretch both your leg muscles and your upper body. As a general rule, stretching should be part of your training routine. It is also essential for avoiding cramps in trail. After the race, activities such as gentle stretching or yoga are also recommended.
Other recovery methods after a trail
Finally, trail enthusiasts can explore other recovery methods after a race. For example, cryotherapy or ice-water immersion are worth considering. On the other hand, a warm bath, hydrotherapy or sauna can support mental recovery.
On the accessories side, compression garments — and in particular compression socks — help limit inflammation, muscle soreness and stiffness. Recovery shoes can also be worn a few hours after the race.
Post-trail nutrition and hydration
Recovery after a trail also depends on nutrition and hydration. Your body has depleted its reserves during the effort. As soon as you finish the race, make sure you drink plenty to rehydrate. Mineral-rich drinks or carbohydrate recovery drinks are the best choice. In the 72 hours following the race, remember to drink water regularly.
We have just seen how important hydration is after a race — but what should you eat after a trail? You need to replenish your glycogen stores. To do so, we recommend consuming carbohydrates after your trail (pasta, semolina, potatoes, rice…). To support muscle fibre regeneration, prioritise protein (red or white meat, eggs, fish…). Finally, it can be beneficial to eat fruit, vegetables and dairy products. In any case, processed meats and fatty cuts are not recommended in the 24 hours following the race.
As you can see, recovery after a trail is just as important as the preparation or the race itself. It is essential to take time to rest, allow your body to recover from the physical toll, and then approach your return to training with confidence. A successful recovery phase will set you up to take on new goals.
