Page 52 - MJM2025 - E RACE GUIDE
P. 52
Post-Race
Focus on this four areas to recover
faster and stronger.
Hydration
• Replenish with electrolytes
• Increase your water intake
Keep your water intake up the day after you race
Nutrition
• Consume 21-37 grams of protein with carbs
• Refuel with plenty of calories
Enjoy caloric foods like salami, cheese, and dark chocolate
Sleep/Rest
• Take a hot shower or bath
• Practice deliberate breathwork
Wind down before bed to allow for a quality night’s sleep
Movement/Mobility
• Cool down with a post-race lap
• Use a ball or foam roller on sore spots
Typically includes your calves, hamstrings, quads, and glutes
48 Race Guide - Mandiri Jogja Marathon 2025
