So, I was just wondering what exactly are the most important or effective ways to recover after a race? Coaches and even other athletes always throw around different ideas or techniques about the period following a race, but I was wondering if anybody knew of any actual studies or the like that show what is effective for recovery?
Cool down: How long and how fast? How soon after the race?
Icing: All muscles, whether they feel sore or not? or should we specify the areas we ice? How long?
Stretching: Static or dynamic? How long per stretch and how long should stretching take as a whole?
Recovery Run (Day After): How long? How far? How fast? Pavement or grass?
Diet: Which foods are best for recovering? Carbs? Proteins?
Hydration: How much water should we consume post-race and how quickly? What about hydration through the day and the next day? Do we need electrolytes or possible juices for the sugars?
Also, if I don't have time to accomplish all of these tasks throughout the day, which ones are most important or valuable? How should I prioritize?
I'm asking because I feel that our team does not recover properly and I'm worried it's hindering my performance. I try to do these things, but I don't know all the details about proper usage of each technique. I'd like to know which combination of these (and any others I didn't list) will provide me the quickest recovery, as well as leaving me feeling completely energized and ready to resume training? If it affects any of the times, distances, etc. I am a highschool runner.
Thanks!