Runner Recovery Tips: Dr. Rory Johnson

Running or biking a big event this summer? Dr. Rory Johnson, primary care/family medicine provider at Door County Medical Center Clinic Fish Creek has tips for a speedy post-race recovery:

• Fuel. Have a light snack within 20 minutes. A four to one carbohydrate to protein ratio is ideal, such as banana with peanut butter or yogurt and granola. The evening after your run, have a decent meal balancing protein, carbs and fat.
• Stretch. Within 30 minutes of finishing your run, stretch for 10-15 minutes, focusing on major muscle groups, with extra attention to any areas that felt sore during the event.
• Hydrate. Within first 10-15 minutes, drink plenty of water or electrolyte drink, and keep up water intake for the rest of the day. “Even if the temperature is cool, you’ll lose lots of fluid. Keeping muscles hydrated will help prevent soreness.”
• Rest. Put your feet up, or better yet, take a nap. If you need an excuse for a massage, now is the time!
• Bathe. Within an hour or two of bed, take a warm bath. After a bath, stretch again before sleeping. A bath also helps with a good night’s sleep, another key factor in recovery.