I get asked this alot from my clients here at my Physiotherpay Clinic here in Drogheda. There is no definite answer here because it depends greatly on the individual and their circumstances.

1. How Long Does It Take To
Recover From A 10k?
I get asked this alot from my clients here at my Physiotherapy
Clinic here in Drogheda.

2.  There is no definite answer here because it depends greatly
on the individual and their circumstances. For instance, when
will your next race be? How fast was the race completed?
How much experience with training do you have? At what
intensity did you race the 10k? How much training did you do
leading into the 10k race? How smart was that training? What
kind of recovery strategies did you use in training and/or day
of and/or day after the race?

3.  A 10k is not necessarily pushing your physiological
boundaries with respects to endurance. It's a distance that
nearly every person should be capable of at least completing
with some training. However it is very important to give your
body time to recover after a race. Although you may be
itching to get back running, it is critical to take sufficient
recovery time to avoid fatigue and injury.

4.  I recommend for a runner with minimal 10k training, a largely
sedentary lifestyle, a stressful job and a maximum personal
performance (say a personal best) they might want to take up
to 3 or 4 days off from their training. Please don’t hesitate to
Contact
 Elite runners are well experienced in recovery & training
strategies. They usually will commence training again in 24-
48 hours.

5.  Here is some advice to help you recover:
 Take a few Rest Days: a rest day doesn’t mean any exercise
but less intensive exercise like swimming, walking or a cross
trainer can aid recovery.
 Sports Massage or Foam Rolling- Can help release and
rejuvenate tired muscles. Don’t forget you can buy affordable
but durable foam rollers here at our Physio Clinic in
Drogheda.

6.  Hydrate: Keep drinking water throughout the week.
 Ice bath: jump into an ice bath or the ocean. This can
decrease inflamed muscles or pains in the body.
 Stretch it out- Do your normal stretching routine.
 Please contact the best Physio in Drogheda here at Physio
Performance Drogheda. Check out
http://physioperformance.ie/

7. THANKS