When you’re training for a race, especially a big one such as a marathon, you may already be thinking about how exhilarated and relieved you’ll feel at finish line. However, you may not be considering exactly WHAT TO DO once you cross that finish line. As a long-time runner and running coach for 20+ years, I know that the moments right after you finish a race are crucial to your recovery, so it’s important to plan ahead. Follow these finish line tips to get the most out of your race experience and start your race recovery off on the right foot.
What to Do in the Final Approach
As you get closer to the finish line, you’ll most likely be feeling some discomfort. To help dig deeper, try repeating a mantra to yourself that helps push you through to the finish. Use phrases like, “I can do this!” or “I’m staying strong” to stay mentally focused. Make sure you stay positive and push out any negative thoughts.
Use mental tricks such setting mini-goals, such as getting to the next water stop, or breaking the remaining distance into very small, manageable segments.
Related: How to Build Mental Toughness for Running
If you’re wearing headphones, take them off so you can listen to the spectators’ cheers and hear your name called as your cross the finish line (if the race has an announcer). Also, you won’t want to be wearing headphones in your finishing photo.
As you approach the finish line, pay attention to any signs or volunteer’s instructions telling you where to go. Sometimes there may be different finish line if there are multiple races happening at the same time.
What to Do As You’re Crossing the Finish Line
Some finish line areas can be very crowded, so use caution as you’re crossing. Pay attention to where you’re running and watch your footing.
Make sure you look up at the camera or at the photographer as you cross the finish line. Smile, give a thumbs up, or raise your hands over your head — whatever you want your finish line pose to be! Just make sure you don’t look down at your watch to check your time.
What to Do Once You’ve Crossed the Finish Line
Once you’ve crossed the finish line, don’t immediately stop. There may be runners coming in right behind you, so keep going until it’s safe to come to a stop. Although you may feel tired, keep walking. If you sit down, it may cause blood to pool in your legs and lower your blood pressure. Sitting right away could also lead to tight, cramped muscles.
If you’re experiencing a lot of pain, feel light-headed, or just not right, head immediately to the medical tent. It should be near the finish line. If you need immediate assistance, there should also be medical volunteers right at the finish, so tell someone you need help.
Look for the volunteers handing out medals, finisher’s T-shirts, or other reward, so you don’t miss out on your swag. Some people are so distracted at the finish line that they walk right past the goodies.
Make Sure You Get Some Fluids and Food
There should be food and drinks at the finish line. Depending on how big the race is, it could be as simple as water and bananas or bagels, or as elaborate as a buffet of hot foods (post-race soup is the best after a cold weather race!), snacks, and recovery drinks.
You should definitely get some water and take small sips to start the re-hydration process. If they offer some kind of recovery beverage, make sure you take that, too.
For food, check out the options and grab whatever you think your digestive system can handle. Even if you don’t feel like eating any food, take something in case you start feeling hungry later.
While you should definitely get something to eat and drink, it’s not good racing etiquette to take more than your fair share. The back of the pack runners will appreciate it when there are still enough goodies for them at the end. Remember that the post-run food is for race participants only, so don’t grab a ton of treats to share with your spectators.
If you checked a race bag with extra clothes, walk to the bag check and put on your dry clothes. Do some gentle stretching and continue to hydrate.
After you get something to eat and drink, go back to the finish line and cheer on other runners if you’re up for it. They’ll really appreciate the support!
If you’re meeting up with your friends and family members who supported you during the race, make sure you have a pre-designated meeting spot for after the race. Race finishes are often very crowded and it can be tough to find people. Even if you plan to have your phone with you, you might not be able to use it because of bad reception or a dead battery.
More Racing and Recovery Advice:
- Starting Line Tips
- How Can I Avoid Slowing Down at the End of Races?
- What to Do After a Half Marathon
- Common Racing Mistakes to Avoid
- How to Battle the Post-Race Blues
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
