Top 4 Finish Line Tips for Runners

There is no greater feeling than crossing the finish line at a race. Once the finish line chute is in sight, adrenaline can take over, and that runner’s high of happiness can make the athlete feel invincible. That is, until heavy breathing and tired legs kick in,

What happens after the finish line is just as important as the race itself. That’s why it is important to practice  finish-line habits that will help runners recover safely, avoid dizziness or injury, and build lifelong healthy running routines.

Here are key finish line tips every runner should follow once the race is complete.

Never come to a sudden stop after crossing the line. It’s important to keep moving to prevent blood from pooling in the legs when going from an intense effort to a complete stop. An abrupt stop can cause the runner to feel lightheaded or even increase the risk of fainting.

Instead, continue walking forward past the finish line for several minutes. Walk to lower your heart rate gradually and support healthy circulation throughout the body.

Avoid holding your breath or forgetting to keep breathing controlled. Your coach may tell you to raise your hands or place them on top of their head after finishing. This is an effective way to open the chest and allow for the lungs to expand fully. Breathe in through the nose, allowing air to fill around the rib cage to the back. Exhale through the mouth.

It’s important to hydrate after crossing the finish line. However, avoid gulping down water or a sports drink.   After a race, the athlete will be thirsty and want to drink a lot of water at once. This can cause an upset stomach or cramping. Drink slowly while walking.

Walking immediately after crossing the finish line is great for preventing side stitches and cramping, but a full, proper cool down should also be included for the muscles to recover. Once breathing is controlled and the heart rate is stable, start with some gentle static stretches focus on calves, hamstrings, quadriceps, and hips.

After racing, it’s important to cool down the body to prevent injury. Focus on hydration and fueling with a healthy post-run snack. Change clothes if it was raining or snowing during the race to avoid catching a cold. And remember that finishing strong doesn’t end at the line; it continues with how runners care for their bodies afterward. Get rest and to allow time to celebrate a job well done.