Congratulations! You’ve just completed the race of your life. Time to celebrate and toast to your accomplishments, right? There’s just one problem: you have a long flight (or drive) home in the next 24 hours. Though taking a seat sounds good right now, it can actually hinder your body’s natural healing process.
A 2011 study from the Clinical Journal of Sport Medicine found that marathon running coupled with air travel can lead to an acute hypercoaguable state, which essentially means an increased risk of blood clotting. Age and air time both factored into the results. Of course, this is the worst-case scenario, but the issue should not be snubbed. All athletes, regardless of the time they travel or the distance they raced, should take precautionary steps to accelerate recovery – it’s easier than you think. Check off these four to-dos, and you’ll be on the right track.
Ready, set, R.A.C.E. your body back to optimal health:
Rehydration: Skip the cheers and beers…well, maybe just the beers. Cheers are in order, but it would serve you better to raise a glass of electrolyte-rich coconut water or a well-formulated sports drink. Whatever water-based beverage you choose, aim for at least 16 ounces within the first hour after the race and keep sipping consistently through your travels home. The right mix of electrolytes and plain water will help you maintain a balance of sodium, potassium and magnesium, which are key muscle-supporting minerals. In other words, they can help keep cramping at bay.
Active rest: Unfortunately, that up-charged “extra leg room” isn’t enough. Give your body some real space by getting up, walking around and stretching every 20 – 30 minutes if you’re on a plane. For drivers, stopping at least every two hours to stretch and move tired legs will help promote blood flow. Remember, blood flow = nutrients. Carry this “active rest” concept through the few days after you’ve arrived home, especially if you’ve just completed a full marathon or long-distance triathlon.
Compression: If you can’t stop every couple hours on the road or air turbulence keeps you seated and safely buckled, compression socks can come in handy (or, leggy, rather). Aside from being a sporty fashion trend, these neon-colored accessories are functional for supporting circulation. If you’re at an increased risk for deep vein thrombosis (DVT), your doctor may recommend you wear thick compression stockings. Before traveling, consult with your health practitioner for the best course of action.
Eating well: Consuming a ratio of 3-4 grams of carbohydrates to 1 gram of protein within an hour of exercise has been shown to promote glycogen re-synthesis (JISSN). You’ve probably seen the ads for chocolate milk, which naturally provides this ideal macronutrient composition. However, you can also get sufficient sustenance from food you chew. Portable, easy-to-digest pairings include an orange with 12 raw almonds, 1 cup cooked oatmeal with ½ cup non-fat milk or 1 whole grain pita dipped into ¼ cup hummus (St. Cloud State University).
Just as you did leading up to race day, keep eating whole, nutrient-dense foods that your tummy knows and loves. You may crave a greasy burger or warm bowl of mac n’ cheese, but your body won’t be ready for that yet — and no one wants to travel with an upset stomach. Stick to a clean, wholesome diet at least until you get home. The more antioxidants, vitamins and minerals you can get, the faster your body will recover from all the stress you put it through.