by coaches Greta & Chris Truscott

Harbour10 2026 huge race turn out (74 on the rejoov team) with many pbs from 34:01 and up

1. What should runners prioritise in the first 24 hours after finishing a race to recover well and set themselves up for the week ahead?

At the finish line aid station drink some electrolytes and water to start the re-hydration process. Fresh water also refreshes the palate after all those sticky gels. Also eat some fresh fruit for natural sugars. You might not feel like having much to eat at this point so this is great to kickstart the re-fueling process gently.
If it’s a shorter race like a 5k or 10k then a slow post race cool down jog at least 1-2km will help the body and muscles unwind and flush out waste products.
Further release tension with some mobility / light stretching like knee hugs or hip flexor and glute stretches, plus also chest opening and cobra stretches to help soothe the tension through the abdominals, torso and shoulders.
Have a meal as soon as you can including carbohydrates and protein to further aid recovery. A protein thick shake could be the ticket to drink in your calories if you’re having trouble eating. Or a burger and salty chips could be that deserved treat meal to get the re-fueling going and juices flowing.
A delightfully warm magnesium salts bath does wonders. Rub the legs down particularly any niggly areas whilst you’re there.
A day nap feels so good and helps a lot. An early night and a big sleep will help you feel much better. Try to sleep in the following morning (as much as family / work allows).
Lightly massage the legs, hips and back with your hands or foam roller. Rub in magnesium cream. My favourite is Caruso's super magnesium cream.

2. What’s the biggest mistake runners make after a race that can slow their recovery?

Skipping the proper re-hydration and fueling post-race because they feel too nauseas is a big mistake. Try to be strategic and creative to consume ideal amounts, even if it’s in regular small doses across the day until later in the day when you can finally get the full meal in.
The other mistake could be loading up the day with too many activities when you could be catching up on rest. Understandably post-race a small celebration is brilliant fun especially after all your hard work, but avoid overdoing it so you can get home / hotel and stuck into all the proper recovery.

3. Should runners be completely resting in those first 24 hours, or is gentle movement actually beneficial? What does ideal active recovery look like?

Gentle movement is highly beneficial such as the cool down jog / short walk + mobility as mentioned above. Also put the legs up to give them a rest and close the eyes to rest the mind after such a huge effort. You might have a headache from the high intensity and prolonged stimulation so it’s super important to switch off and rest the mind as well. Later in the day you might get in a little swim or walk the dog for some further gentle movement.

4. How should runners listen to their body in the first 24 hours? What soreness is normal, and what are the signs they may have pushed too hard or picked up an injury?

The harder the exertion and the longer the duration of your event the more recovery you’re going to need. Some people feel quite unwell for a few hours post-race so in that case head home and rest. If you’re feeling pumped after a shorter race you might be fine to hang out for a couple or a few hours. As long as you get stuck into the re-hydration and re-fueling right away. If you’re super sore deep in your muscles to the bones you might need someone to chaperone you back to the hotel or someone to drive you home. One time I drove myself an hour home after a 100km event and this did not feel safe and I wouldn’t do that again!
Signs that you may have pushed too hard are if you’re feeling faint or dizzy. Heed the warning signs early. In this case sit down before you fall down, (lie down with legs elevated if feeling very faint), call out for help or until that feeling passes and make a call what to do next. I know some runners that have headed to the medical station or others that have gotten back up and kept going once they felt able to do so. The last thing you want is to faint and smash your face on the ground.
Signs that you might have an injury could be quite obvious and alarming like intense pain and swelling from a rolled ankle or sharp stabbing pain like a muscle strain, bone stress, hernia or haemorrhoid. With any injury or illness concerns seek medical / health professional treatment asap.

5. If finishers could only do one thing in the first 24 hours to maximise their recovery, what would you tell them to prioritise and why?