Travel Race Recovery Tips

With runDisney Marathon Weekend less than a week away (and those running the Dopey Challenge will be on day 2 already!), I thought I’d re-share a post I wrote last year as I was preparing for the Dopey Challenge!

Travel Race Recovery Tips

The key to completing a back- to-back race challenge lies in the between race recovery!

We’ve probably all got our at-home run recovery routine down pat, but being “on the road” for a destination race may take a little extra planning to get the same type of recovery you’re used to.  While I’m getting ready for the Goofy Race and a Half Challenge this year and making sure to pack all my recovery essentials I thought I’d share some Travel Race Recovery Tips!

Hotel Room Yoga

Yup, even with the limited space of a hotel room you can get in a few good stretches to aid in your recovery between races!  Here are a few of my favorites:

Hotel Yoga 1

Hamstring Stretch

Hotel Yoga 2

Piriformis & Hip Stretch

Hotel Yoga 3

Hamstring, Calves & Shoulder Stretch

**remember you should just feel a gentle stretch, nothing pulling or painful!**

For more easy Yoga for Runners you can check out these posts:

Yoga for Your Feet

Post-Run Squat

R.I.C.E for Runners

You can read my full post on R.I.C.E. (Roll. Ice. Compression. Elevation.) for Runners HERE, but here are a few added tips for R.I.C.E. on the road!

  • Roll  – invest in a travel size foam roller or massage stick, there are plenty of options available and you’ll be glad you have it to work your legs between races!
  • Ice – hotels make it easy by typically having an ice machine on each floor, I usually grab an empty trash can in my room and fill it up for either an ice bath or spot icing!
  • Compression – don’t forget to pack your compression socks &/or pants!  (I shamelessly wore mine around the parks last year between Dopey races.)
  • Elevation – lie with your legs up the wall for 10-15 minutes in your hotel room for a gentle stretch and some easy muscle recovery and relaxation!  (I do this gently restorative pose almost every day!)
Legs up the Wall

Jenn & I with our legs up the wall
after the Wine & Dine Half Marathon


Unfortunately options may be limited at Disney, so be sure to bring any pre, during and post race fuel that you may need!

I typically carry zip locks of my powdered electrolyte and recovery drink and bring a shaker bottle to make them.  I also pack plenty of snacks that I may not be able to get on property like instant oatmeal for breakfast and protein bars to carry on me throughout the week so I don’t get hungry!

Recovery Drink Mixes

Power Bars, Oatmeal, Powerade, Cytomax & Endurox Recovery Mix

And most important don’t forget to HYDRATE, HYDRATE, HYDRATE!

Walk It Out

It may be tempting to get in bed or stay off your feet completely all day, but walking out your legs a little between races is a great way to help them recover.  Take advantage of being at Disney and get out and walk around a bit – just be (very!) cautious not to over do it!

My plan after the half marathon is going to be to head back to my room after the race to shower and do some recovery, then I’ll go to a park to walk around and eat, maybe a quick afternoon nap (or maybe pool time??) and dinner before I’m back to the room and in bed early to get ready for the full marathon the next day!

What race recovery do you use for back-to-back races?

Do you do anything different being in a hotel vs. home?


Disclaimer: Please note that I am not a health professional, only a yoga teacher and fellow runner sharing recovery tips that have worked for me!  Please consider your own health circumstances before using any of these tips and consult with your doctor if necessary!  

7 thoughts on “Travel Race Recovery Tips

  1. Hope you have a great Goofy Challenge. Still wish we would be there to see our friends, but I am not sad we are not racing. Maybe next year!

  2. I love all of these tips… I have only done one race where I have had to stay at a hotel and when I go to Boston I will be there for a few days, so all of this stuff is soooo helpful… Good Luck with Dopey! I’m soooo jealous…. one day…

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