Running recovery (10k)

[Ffffffs]

Hiya, I ran my first 10k on Sunday - I was slow but got round. I'm still stiff, esp front of thighs, but otherwise OK. Any tips and advice on recovery please?

Some sites seem to advocate a recovery run but I'm not really sure that's a good idea! Maybe a parkrun on sat? And some stretching/core/yoga in between?

I’m following this because I also ran 10k yesterday and am feeling it today! Am meant to be going to the gym in the morning- not sure what I should do there for the best!

Stretch. Gentle activity (walking rather than running)
Warm baths, magnesium salts help. Magnesium spray is also good.
Parkrun should be fine by Saturday.

Also following as I too did my first 10k on Sunday and am feeling it today! I’m thinking similar to you OP. Stretching, walking, and Parkrun on Saturday to keep up the momentum

@withacherryonthetop @TheGirlInTheGreenDress yay, well done!

@BogRollBOGOF thanks, I thought perhaps the recovery runs might be for actual proper runners, I will try your suggestions. I went for a short walk today to keep moving, and I've got a foam roller somewhere too, will give that a go.

Do a really easy run - it gets blood flowing to the muscles and flushes them out, promoting recovery. You will be totally fine for parkrun by Saturday.

I wouldn’t wait until Saturday to run though, you will lose fitness in a week. An easy 5k would be better, really slow. You could do it today even.

I wouldn't wait til the weekend either, I'd go for a gentle run today or tomorrow. Even if you run/walk. Easy pace, don't push it and you'll be back to it in no time! I'd probably throw in a yoga session of I was really sore though

Being active should help, it doesn't need to be a recovery run unless you want to of course, but keep the heart rate low and go slow.

Just walking will help too.

I'm surprised about the recovery run - am still stiff but went for a walk today. I don't want to bork up my legs so I can't do 5k on sat.

Maybe I'll see how I feel tomorrow. And the speed I run is basically easy anyway!

Er, by which I mean very slow not that I find it easy! 😀

Just done some muscle rollering, seems to help even though it's a bit ouchy in places.

It's Wednesday today, so definitely a short recovery run of up to 3 miles to get things moving, if you haven't run since the race on Sunday.
Otherwise you'll just feel far stiffer and you'll start losing fitness too.
With a run today, another on Friday, foam rolling daily and lots of walking, you'll be fine for Parkrun on Saturday.