Essential recovery tips for runners

XACT Nutrition is the official nutrition and electrolyte hydration of Tamarack Ottawa Race Weekend and Run Ottawa.

We’re stoked to partner with Tamarack Ottawa Race Weekend – one of Canada’s largest and most exciting race events. Whether you’re participating in the Tartan Ottawa International Marathon, the Ottawa Half Marathon presented by Desjardins, the Ottawa 10K presented by Otto’s Ottawa, the Ottawa 5K, or cheering from the sidelines, we’ll be fuelling and hydrating your weekend with real fruit, thirst quenching electrolytes, good vibes, and bucket loads of energy to go the distance. 

We’re about eight weeks away from the Tamarack Ottawa Race Weekend! For many people that means they’re approaching their peak weeks of training and maybe running more than ever before (possibly even twice a day). With this higher volume of running sessions, one after the other, it is more important than ever to recover adequately after training and be ready for the next outing.

Here are our top 4 tips for optimizing your recovery and being both physically and mentally prepared for Tamarack Ottawa Race Weekend:

1. Glycogen Replenishment

After a run, your body’s glycogen stores—the primary energy source during longer (i.e. more than an hour) activities—are all used up. Replenishing glycogen quickly is the key to prepare for your next workout. 

Aim to consume carbs within 30 minutes – 2 hours after your run. 

Combining carbs with a small amount of protein can enhance glycogen storage (approximately a 4:1 ratio). Foods like bananas, oats, sweet potatoes, and whole grains are excellent choices of carbs, to accompany a protein rich snack like a smoothie or XACT PROTEIN Chocolate wafer bar.

2. Hydration

Rehydration is vital after a run to replace the fluids lost through sweat – replacing electrolytes is also very important, especially after long runs or times you’ve needed lots of fluids. Electrolytes like sodium, potassium, and magnesium help regulate muscle function and fluid balance, so need to be replaced just like you need to replace water lost through sweat. Sports drinks or electrolyte tablets like XACT ELECTROLYTES will help restore these essential minerals. XACT ELECTROLYTES will be served at hydration/water stations on-course.

3. Protein for Muscle Repair

Running causes small tears in your muscle fibers, and protein is crucial for repairing and rebuilding these muscles. The protein added to your post run snack will help, but please remember to meet your daily needs. Endurance athletes strive for 1.2 to 1.5 grams of protein per kg of body weight. For a 160 lb person this is 87 to 109 grams of protein a day.

4. Rest and Sleep 

Rest is the foundation of recovery. Giving your body time to repair itself after a run is crucial for preventing overtraining and injury. Incorporate rest days into your training schedule and ensure you’re getting enough sleep—ideally, 7-9 hours per night. Quality sleep enhances muscle recovery, hormone balance, and overall performance.

Conclusion

Be sure to be getting in enough calories to be supporting your training and getting the necessary rest in to recover between each one. Listen to your body, and give it the care it needs to keep hitting the pavement strong. We can’t wait to see you in Ottawa for the Tamarack Ottawa Race Weekend!