Race Recovery Tips
1. Durring a race, blood is drained from your stomach and transfered into your major muscle
groups, for speed. Even if you aren't hungry after a race, it is crucial to replensih you glycogen stores, even if you're
cooling down. When you exercise, your body burns carbohydrates for energy, which breaks down your muscle tissue.
After your workout, your body has a great ability to burn sugar to rebuild, and recover after the intensity of the activity.
Good replenishers after races include: juice, fruit, and sports drinks. No matter how much fluid is ingested, you are
probably dehydrated after exercise. Staying hydrated after an event may lead to a swifter recovery.
2. Cooling down after a vigorous workout is key. You should take around 10 minutes and
cool down gradually. Cooling down helps distribute blood to your limbs, also it prevents muscle stiffness.
3.After excercise stretching helps facilitate the movement of lactic acid out of your muscles.
Lactic acid is the by-product of energy production. The build up of lactic acid causes muscles to be sore, so eliminating
it from your muscles should be a top priority. Stretching is usually preformed better after a work out, or your race,
this is because your body is more prepared. Make sure that you are careful while trying to stretch out the tightness
in a muscle which is brought on by exertion, or fatigue. Stretching a tired muscle too much could cause it to rip.
4.Nothing is better than getting a sports massage. The prime time to get one is 24-48
hours after a race. The massage improves circulation, prevents the build up of lactic acid, aids in improving flexibility,
and helps prevent muscle soreness. However, getting a more gentle, superficial massage can increase inflamation, and
muscle break down.
5.After a race, if there is a substantial amount of swelling and inflamation, then ice can be
your best friend. Use an ice bag, or ice cups, apply to the area for about 10-15 minutes. Icing helps reduce
swelling, and also pain. To reduce intracelluar inflamation and speed up recovery over a large area (feet, legs,
hips) an ice bath is a superb idea. REMEMBER ONLY 5-10 MINUTES IN THE ICE BATH!
6.After 48 hours of ice treatment, heat treatment may also aid you. A heat treatment
before working out helps to tune up tissue metabolism, and the repair process. Good ideas are heating pads, moist hot
packs, and hot baths which are all excellent! For minor aches, and pains just heat the area for about 15 minutes, but,
if it's still hurting it's best to take the day off, and prehaps see a doctor.
7.After the race, you should designate rest days, or easy training days. This is a vital
step for your body to recover. The day after your event you should consider some light workouts such as a swim,
bike ride, or EASY run. For all of these activities you should keep the intensity LOW. The purpose of these workouts
are to increase the blood flow to your muscles.
8.After your race the remainder of the day should be spent chilling at home. Put your
feet up, and just be LAZY! This allows you to conserve energy, and recover more quickly. The night after your
race be sure to go to bed early and get a good nights rest.
Recovery and regeneration are crucial parts of training. A light post race workout will
usually accelerate the recovery process. Incorporate these tips into your racing routine, and you will notice a difference.
First Aid for Runners
WHAT TO DO!?
First, determine whether or not it is a vein or artery. Bleeding
from an Artery flows quickly, and in spurts, also the blood is bright. While blood from a vein is at a steady flow,
and a dark red. Next, rinse it, and apply pressure to the wounded area with a sterile cloth. Then, if the blood
soaks through the cloth, layer another piece of cloth over it the old. To slow bleeding raise the hurt body part.
DO NOT APPLY A TURNIQUET! When the bleeding stops put a new clean sterile cloth over the wounded area. To minimize
your scarring, apply sunscreen to the HEALED wound, once daily.
Strains and Sprains:
The difference between a strain, and sprain are that a strain is involving a partial tear
of your muscle, while a sprain is a partial tear of ligiments. What you should
expect of a strain or sprain: pain, difficulty moving the injured limb, less strength, and swelling.
After the injury occurs stop activity right away. Then, think R.I.C.E (rest, ice, compression,
and elevation). To help relieve swelling an ibuprofen can be administered. Next, after 48 hours apply
a heating pad or moist heat three to four times daily. A sign of needed medical care is if significant pain
is experienced when the part is moved. Also, if there is trouble bearing weight on it, increased bruising, numbness
(pins and needles), a limb that appears bent, signs of infection (redness, swelling, etc.), and if the strain/sprain doesn't
improve within 5-7 days.
May be identified with a snap, or grinding sound durring the injury, if there is a pins and
needles feeling, and if it is painful to bear weight on it. The first thing you want to do is remove the clothing from
the injured part, then apply a cold compress, or icepack wrapped in a cloth, next, place a splint on the injured part. Also,
seek medical care and do NOT eat incase surgery is needed. Things to remeber include: keeping the injured body part
in the position found, placing soft padding around it, placing something firm and sturdy next to the injured part to make
sure that it is long enough to go past the joints above and below the injury, and keeping the splint in place with first aid
Lymes disease is carried by the Deer Tick, or the Western Black Legged tick. They are
harder to spot because an adult tick is approximately the size of a sesame seed. If the tick is attached to the skin
remove it, this is accomplished by using fine-tipped tweezers grasping the head of the tick close to the skin, then, firmly
and steadily pull the tick staright out of the skin, don't twist it or rock it from side to side while removing it.
Then, you want to put the tick in alcohol to kill it. IMMEDIATELY wash your hands and the site of the bite with soap
and water. Finally, swab the bite with alcohol. A doctor should be notified if the tick may've been on the skin
for over 24 hours. If part of the tick remains in the skin after attempted removal, if the child develops a rash of
any kind (bulls eye). The area looks infected, or if fevers, head aches, fatigue, chills, stiff neck, and/or back, or
muscle joint aches occur.
Durring hot and humid weather, the body's internal temperature could rise and cause heat exhaustion
and heat stroke. If it is not treated swiftly heat exhaustion, could progress into heat stroke. Heat stroke requires
immediate emergency medical care, and can be fatal. Signs of heat exhaustion are severe thirst, muscle weakness, nausea/vomiting,
fast, and shallow breathi ng, irritability, headache, increased sweating, cool, and clammy skin. Also, a rise of body
temperatur to less than 104 degrees fahrenheit. Heat stroke symotms include severe throbbing headaches, weakness, dizzines,
confusion, difficulty breathing, loss of consciosness, little, or no sweating, flushed, hot, dry skin, and an elevation of
body temperature to 104 degrees fahrenheit. If symptoms of heat stroke are present, you should bring the person inside,
undress them, have them lie down, and elevate thier feet slightly, if they are alert place them in a cool bath, or sponge
bathe them, if the victim is alert allow them frequent sips of cool clear fluids, like sports drinks, and juice. As
well as monitoring thier temperature, and if they are vomiting tilt thier head to the side to keep the air way clear.
Contact with poison Ivy/Oak/Sumac plants can cause an allergic reaction. Mild rashes
are treatable at home, and only cause an itching discomfort. Severe wide spread rashes require medical treatment.
Signs of an allergic reaction include an itchy or burning rash which appears within 2-3 days as small red bumos that
usually blister. The blisters cam be different sizes and ooz clear fluids. The bumps, and blisters may appear
as streaks on the skin. The rash can also look crusty as it heals. If these symptoms occur you should wash the
skin and sctub under the fingernails IMMEDIATELY with soap and water. For the itching calamine lotion works well,
but don't use on the face. Cut the fingernails short so while scratching the skin doesn't break. Also, place a
cool compress on the skin as needed. Wash all clothing that has been recently worn, and any outdoor items, and pets
that could've come in contact with the pet. A doctor should be notified if the rash covers a large portion of the body,
or is on the face, or private parts. If the rash is getting worse despit home treatment, Also, if the skin
looks infected with sigens of increasing redness, warmthe, pain, swelling, or puss. Emergency medical
care should be sough out if the victim has a known severe allergy, if swelling around the nose or mouth develops, and
if they complain of chest tightness, or difficulty breathing. Also, if they sound hoarse and have trouble speaking,
development of redness or swelling wide spread over the body, if they become dizzy or light headed, and was given
a dose of injectable epinephrine.
SAFETY WITH WEIGHTS!
Lifting weights for either competition, or sports is dangerous, and may
result in injury, or death if not done correctly. It's important to find a teacher, someone who can demonstrate how
to lift correctly. High school coaches, or other athletic trainers, would be good coaches. Books are also resourceful.
Setting goals with your teacher's help is also important. Goals with your training program depend on your age, physical
maturity, and the reason you are lifting weights. Remeber, more is NOT better. Athletes should wait until they
are 15 years old. This is the age that you could start doing major lifts. 15 is a good age because it is
around the time that your body is mature enough. You should also warm up and cool down, this is advised. A warm
up session should include jogging, stretching, and calisthenics.
DO'S OF WEIGHT TRAINING:
a)use spotters when you try the major lifts.
b)keep your back straight while lifting.
c)use proper lifting techniques when moving weights.
d)wear shoes with good traction.
e)make sure the equiptment is in good condition
DON'TS OF WEIGHT LIFTING:
a)don't breathe in, and out fast, you could faint
loose control of them.
b)discontinue exercise if you feel pain, or try with less
c)don't exercise any set of muscles more than 3
times a week.
d)don't "cheat" on your technique to lift heavier
weights than you can handle.
e)don't lift heavy weights without spotters.
f)don't lift more than you know you can lift safely.