Tiverton Harriers Uplowman 10K: My First 10K Road Race
Updated: 3 days ago
I'm super happy with my first 10K! I ran the Tiverton Harriers Uplowman 10K road race and was made to feel very welcome by everyone. I really enjoyed it.
The race
Everything was very well organised. The route was well marked and marshalled, and it was sunny but with lots of shade along the Devon lanes. Most importantly, there was tea and cake afterwards at Uplowman village hall!
Thank you to Tiverton Harriers for a great first experience. I'll be back next year.
Recovering after a 10K
A first race is a big effort, even if you've trained well. Here's what I did, and what I recommend to my clients, in the days afterwards.
Straight after the race: keep moving with a gentle walk, have a drink and something to eat, and put on warm clothes. Cake counts.
The next day: it's normal to feel stiff, especially in your calves, quads and hips. This is delayed onset muscle soreness (DOMS), and it usually peaks 24 to 48 hours after a hard effort. A short walk or an easy spin on the bike helps more than sitting still.
Two to four days later: this is a good time for a sports massage. It helps ease soreness, loosen tight muscles and pick up any niggles before they turn into injuries.
Back to running: start with easy runs. If one area still hurts after a week, or the pain is sharp rather than achy, get it checked.
Pain that doesn't settle
Common problems after a road race include calf strains, Achilles pain, shin pain and knee pain from a tight IT band. I treat all of these at my clinic and give you exercises to do at home. See my injury rehab page.
Your first race?
If you're thinking about entering a local 10K, Tiverton Harriers' races are a lovely place to start. Friendly people, a good course and cake at the end.
ExeActive is at 15 Winder Crescent, Tiverton, with free parking. Book online with a free consultation.
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