Post-race recovery isn't about doing more — it's about doing the right things in the right order.
The first 30 minutes
- Walk 10–15 minutes. Don't stop moving immediately.
- Carbs + protein in a 3:1 ratio. A banana and chocolate milk works.
- Rehydrate with sodium, not just water.
Day 1–2
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- Easy 20–30 min walk or light spin
- Sleep priority: aim for an extra hour
- Skip foam rolling deep tissue today — your muscles are inflamed already
Day 3–7
Easy aerobic runs return. No intervals until you sleep well 3 nights in a row and morning resting heart rate is back to baseline.
Stridely tracks the daily signals behind this issue — readiness, sleep, stress, pain — so you catch it before it derails your season.
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