Recovering After Running in the Heat – Zig Zag Running Edition
Another brilliant day of running at the Suffolk Running Centre with Zig Zag Running — and what a scorcher it was! Big congratulations to everyone who took part, or in the London Marathon. Whether you were smashing a PB or simply enjoying the miles, running in the heat takes a lot out of you, even if you don’t always feel it straight away.
Of course, no Zig Zag event would be complete without the legendary coffee and cake at the finish! A perfect way to celebrate your efforts — but don’t forget, the real recovery starts once you get home.
Here’s why rehydration matters — and 5 simple recovery tips to help you feel your best after a hot race day.
Why You Still Need to Rehydrate (Even After Coffee and Cake)
Running in the heat causes your body to lose fluids through sweat, even if you don’t notice it. Mild dehydration can leave you feeling more tired, stiff, and sore hours later — and it can delay your full recovery into the following days.
Important reminder:
Coffee and alcohol both increase fluid loss.
Cake (though delicious!) doesn’t replace the electrolytes or fluids your body needs after a tough run.
5 Simple Recovery Tips to Follow at Home
1. Prioritise Hydration
Sip water steadily for the rest of the day. Add an electrolyte tablet or drink if you were sweating heavily.
2. Refuel with Proper Food
Aim for a balanced meal with carbohydrates, protein, and some salt to help your body rebuild and rehydrate properly.
3. Keep Moving Gently
A short walk or easy stretching later in the day keeps blood flowing and helps prevent stiffness setting in.
4. Avoid Alcohol Early On
Save that celebratory drink until you’ve had a few glasses of water and a proper meal — your body will thank you tomorrow!
5. Get Plenty of Sleep
The real repair work happens while you’re asleep. An early night can make a world of difference after a hot, hard run.
Final Thought
You’ve already done the hard work by crossing the finish line — now give your body the recovery it deserves. Stay hydrated, eat well, and rest up. You’ll bounce back stronger and be ready for your next Zig Zag adventure before you know it!
See you at the next event!
