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HMS, TIP EQ-Bank 086

A marathon runner completes a 42km race in hot conditions. Outline TWO physiological recovery strategies that would be most beneficial for this athlete immediately post-race.   (3 marks)

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Recovery 1: Cool-down (10-15 minutes)

  • Gradual walking/light jogging reduces heart rate and removes lactic acid preventing muscle stiffness.
  • Static stretching helps lengthen tight muscles and prevents blood pooling and dizziness.

Cold water immersion (10-15°C for 10-15 minutes)

  • Reduces blood flow to damaged muscles which decreases inflammation and swelling.
  • Speeds up recovery from muscle soreness which helps remove metabolic waste products.
Show Worked Solution

Recovery 1: Cool-down (10-15 minutes)

  • Gradual walking/light jogging reduces heart rate and removes lactic acid preventing muscle stiffness.
  • Static stretching helps lengthen tight muscles and prevents blood pooling and dizziness.

Cold water immersion (10-15°C for 10-15 minutes)

  • Reduces blood flow to damaged muscles which decreases inflammation and swelling.
  • Speeds up recovery from muscle soreness which helps remove metabolic waste products.