Recover from the race_英文原版

 
cooling down after a race is the most important part

for the 18,000 participants in today's blackmores sydney running festival, it's not the start that matters but the finish.

from the seriously competitive to those just keen to walk across the sydney harbour bridge, the event has proved irresistible for a record number of people this year.

but whether they tackle the 42km sydney marathon, or the sunday telegraph 4km family fun run, the key word will be "recovery''.

personal trainer mike smith says even a brief period of exertion can have a physical impact on a normally sedentary person.

"three things are vital after the race: rehydration, stretching and rest,'' mr smith, a former royal marines fitness instructor, says.

with forecast temperatures in the low 20s, it is vital that participants drink plenty of water before, during and after the event, he says.

"if someone has had a big night out on saturday they will need extra water - and alcohol or soft drink don't count.''

to protect against the delayed onset of muscular soreness, participants should also complete stretching exercises - holding for up to 30 seconds at a time - after their event.

"many people take part and then forget about the warm down afterwards, but it's a crucial time to help your body recover,'' mr smith says.

adequate rest after the event is also important, he says.

"a lot of recovery takes place in your sleep, so an extra hour of sleep on sunday night will help.''

blackmores nutritionist pam stone says that in addition to water and stretching, people should remember to eat healthy snacks throughout the day to replenish their blood-glucose levels.

at the finish line, competitors and spectators can relax in the botanic gardens, where there will be musicians, children's entertainment, massage tents, lucky-draw prizes and other activities.

festival organisers hope to raise more than $500,000 during the event for a range of charities.