The Ottawa Army Run is right around the corner, happening on Sunday, September 21, 2025. This signature community event brings together thousands of runners of all levels to test themselves on the streets of our beautiful nation’s capital. With multiple race distances. You’ve got a couple of choices, the 5K, 10K, Half Marathon, and Full Marathon — there’s truly an option for everyone, from first-time participants to seasoned endurance athletes.
No matter what distance you’re tackling, your recovery after race day is just as important as the training you’ve put in leading up to it. At CrossFit Actus, we’ve noticed most people focus hard on the training but can often overlook the recovery aspect. Proper recovery is key to bouncing back stronger, reducing soreness, and making sure you’re ready for your next challenge.
Here are some simple but powerful recovery strategies for after the Ottawa Army Run:
1. Cool Down with Purpose
As soon as you cross the finish line, avoid collapsing into a chair right away. A slow walk or light movement for 5–10 minutes helps flush out residual lactic acid and brings your heart rate down gradually.
2. Hydrate & Replenish
Ottawa’s September weather can be humid, and long runs deplete electrolytes quickly. However, we’ve been pretty lucky lately, the weather has been pretty dry and overall mild. Let’s hope this continues to hold. Within the first hour, aim to drink water or an electrolyte beverage. If you want some easy simple electrolyte options check out our blog post for hydration tips. Pair this with a snack or meal that includes carbohydrates (to restore energy) and protein (to repair muscles). An easy and simple snack would be a banana and a some beef jerky. The bonus would be the sodium from the beef jerky will help hydrate you as well.
3. Stretch & Mobilize
A few hours after the race or later that evening, focus on gentle stretching of the hips, hamstrings, calves, and quads. These muscles will generally be the big movers in any running event. Foam rolling can also help release tension and improve circulation.
4. Prioritize Sleep
The most underrated recovery tool is quality and quantity sleep. I always say it isn’t sexy but giving your body extra time for sleep can pay huge dividends. Your body to Your body does the bulk of its repair work while you rest, so aim for 7–9 hours in the days following your race.
5. Active Recovery in the Days After
Don’t be surprised if you feel sore for 2–3 days, sometimes this can be way more depending how prepared you are for the volume of kilometres. Instead of total rest, consider active recovery like walking, cycling, or joining a light workout at CrossFit Actus (insert plug here, lol). Gentle movement helps keep blood flowing to muscles, speeding up recovery.
6. Listen to Your Body
If you ran the Half or Full Marathon, expect recovery to take longer. Give yourself permission to take a break from structured training and focus on movement that feels good. When I’m running longer distances the mental load of repeating longer workouts can take its toll.
Final Thoughts
The Ottawa Army Run isn’t just about pushing yourself on race day — it’s also about honoring the process of training, racing, and recovering well. Whether you ran the 5K, 10K, Half Marathon, or Full Marathon, take pride in your accomplishment and give your body the care it deserves afterwards.
At CrossFit Actus, we help athletes of all levels find balance between performing well and proper recovery. If you’re looking for support post-race — whether it’s mobility work, strength training, or accountability for your next goal — we’re here for you.
Good luck to everyone racing in the Ottawa Army Run 2025 on September 21st.