Training Tuesday Update from Stuart Kennedy - Race Recovery Tips 2019

17 September 2019

Training Tuesday Update from Stuart Kennedy - Race Recovery Tips 2019

Official Coach Stuart Kennedy shares his latest #TrainingTuesday update.  Stuart is coaching our Challenge 13.1 team who are all attempting their 1st Half Marathon - in Belfast this Sunday 22 September!

What do you do after you cross the finish line of the Deep RiverRock Belfast City Half Marathon?


You have trained really hard for the Deep RiverRock Belfast City Half Marathon.  You should know what you are going to eat and drink the night before, what you are planning to eat the morning of the race. You should have planned out exactly what you're going to wear.

All my posts to date have prepared you for race day, but what you do after your race is just as important as what you've done before.


Good race recovery is essential to bouncing back quickly after your fantastic effort of finishing the half marathon. Below are my top ten tips of how to recover mentally and physically after the race.


1: Hydration, make sure you drink your Deep RiverRock water when you cross the finish line.

2: Warm down and stretch, this will make it easier to get out of bed the morning after your race.

3: Eat protein and carbohydrates within the first 30 mins after finishing, this will help repair the muscles you have damaged after your fantastic run.

4: Try and get a bath after and relax your body and mind.  You deserve it.

5: Use this time to reflect on your achievement.  Live in the moment it’s alright to be delighted with yourself.

6: Celebrate your success but remember alcohol will dehydrate you so continue to drink water if you plan to drink alcohol.

7: Have a massage booked for the day after your race.

8: Whether this is your first half marathon, or you are an experienced half marathon runner, you should take a day or two to rest.  Try a reverse taper, get your legs and body moving again after a few days, light jog, swim, cross train, yoga or pilates are all good.

9: Evaluate your performance.  Could you change anything in your build up?  Maybe join a club, improve your nutrition, train less or more miles.  On race day, how was your pacing? Was it perfect? Or did you go out too slow or too fast?  Next time can you improve your performance?

10: You have built up your fitness over the past few months, don’t lose it.  Plan your next race and get a training plan in place.  Find a new goal and consider entering the 2020 Deep RiverRock Belfast City Marathon!


✅ Stuart can provide a tailored training plan & one to one coaching for a 10K, Half Marathon or Marathon. Contact Stuart via our website HERE.