Spring is long race season.

That includes half and full marathons like the recent Pittsburgh Marathon events and longer off-road runs like last weekend’s Glacier Ridge 30k and 50 Mile challenges in Moraine State Park.

Endurance runners across the region have trained for months and miles to complete the distance or to beat the clock. But a training cycle of 15 to 18 weeks with miles upon miles, hills and intervals, and lead-up races culminating in a peak performance on race day is mentally and physically draining.

Recovery is an important part of long distance racing. What you do in the hours, days and weeks following your big race can make the difference between ending the season injured, over trained and unmotivated and using this season’s ending to begin a new cycle rested, refreshed and ready to run.

Recovery begins when you cross the finish line. Replenish fluids by drinking water and sports drinks not only immediately upon completion of your race, but in the days following as thirst dictates. Restore muscle glycogen by consuming about 200 calories per hour of carbohydrate plus a little protein on race day until your next meal.

You’ll need food during your recovery period, but not as much as when you were burning 100 calories per mile during training. Don’t overeat. Concentrate on quality nutrition with lots of antioxidant fruits, veggies and lean proteins.

Expect to experience delayed onset muscle soreness (DOMS) during the days following the race. While it’s tempting to take acetaminophen or ibuprofen for the pain, these NSAIDS do not actually help with muscle repair and may diminish muscle strength. Instead, drink tart cherry juice which has been shown to reduce inflammation and muscle soreness. Apply topical NSAIDS which have been shown to reduce DOMS by more than 45 percent in the 48 hours following exercise. Massage, painful as it is on sore muscles, is also effective in reducing soreness.

If you’ve just completed a marathon, ultra or other intense training plan and race, you’ll need a few weeks rest to restore glycogen levels, heal muscle micro-tears, rest weary joints and clear your mind. The ballpark figure is one day of rest for each mile raced.

Not running may be unsettling to those used to running every day, but rest can heal the hurts, revitalize your mental outlook and ultimately lead to training and performance at a higher level. It’s important to heal any injuries before beginning a new training plan. A rest period is the perfect time to seek professional advice and treatment if necessary.

While injured runners may require a complete break, others may just need to lighten the training and racing load. Rather than lounge on the couch basking in marathon glory, stay active with walking, hiking or gentle bicycling. After stiffness and muscle soreness subside, ease back into running, beginning with a mile or two of light jogging.

If you attend races, consider them fun runs, not competitive events. Run with the family at a short run such as this Saturday’s Altoona Curve 5K and 2 Mile Run which gives all participants a free ticket to an Altoona Curve baseball game.

If you can’t hold yourself back from going all out at any event you enter, don’t stay home — volunteer. Mars Band on the Run 10k, 5k Run and 1k Kids Run on May 23 lists volunteer opportunities at www.marsband5k.com for every job description from registration check-in to course bicycle sweepers to photographers.

After a few weeks of recovery, you’ll be ready to resume training and racing --- just in time for the 40th running of the Butler Road Race on June 27. Applications are now available.

Upcoming events

Saturday, 8 a.m.: 5k Run/ Walk for Warriors, Saegertown. Benefits Wounded Warrior Project. 719-433-1151 or mbeckage@edinboro.edu

Saturday, 8 a.m.: Altoona Curve Race 5k Run, 2 Mile Run and 2 Mile Walk, Altoona. All participants receive ticket to Altoona Curve baseball game. tkunstbeck@hollidaysburgareaymca.org

Saturday, 9 a.m.: Jumping for Java 5k and Family Fun Run, Zelienople. Also team competition. 724-777-0877 or kellymarie@lanvwa.org

Meet U in 5 Mile and Half Marathon, Titusville. Starts at Drake Well Museum. meetunit@gmail.com

Sunday, 7 a.m.: Lake Raystown Triathlon, Raystown Lake. Choice of Half Ironman, Olympic or Sprint distances. doug@americanadventuresports.com

May 23, 8 a.m.: Mars Band on the Run 10k/ 5k, Mars. Also 1k kids run. 412-526-4637 or www.marsband5k.com

May 23, 8 a.m.: Path of the Flood Historic Races, Johnstown. Choice of 5k, 10k or half marathon. Racedirector.potf@gmail.com

May 23, 9 a.m.: Run through Little Russia 5k, Erie. Run or walk through Erie’s first neighborhood, Russia Town, as part of annual Russian Festival. 814-459-1977 or jjpopoff@gmail.com

May 25, 8 a.m.: Memorial Day Human Race 5k, Meadville. Also free kids’ run. 814-807-0156 or info@ernsttrail.org

May 30, 9 a.m.: Freeport Flash 5k, Buffalo Township. Run on Butler-Freeport Trail begins at Monroe Road. 724-353-1945 or freeport5k@gmail.com

June 6, 7 a.m.: God’s Country Marathon, Half Marathon and Team Relay, Galeton. Tough but scenic. 814-274-3365 or potter@penn.com

June 6, 8:30 a.m.: Izzie’s Dash 5k and 1 Mile Fun Run/Walk, Cranberry Township. Kids activities, food, music following the run. 724-591-6009 or izziesgifts@gmail.com

June 6, 10 a.m.: Friends of Buhl Park 5k Run/ 2 Mile Walk, Hermitage. Run in Buhl Farms Park. 724-456-2373 or frstacrs@yahoo.com

June 6, 11 a.m.: Hills & Thrills Trail Race, Freeport. Choice of 5 miles, 10 miles or 30k on rugged trails. Pot race party. www.active.com/freeport-pa/running/races/hills-and-thrills-trail-races-2015

June 7, 8:30 a.m.: Greenfield Glide, Pittsburgh. 412-422-6546 or jon.coyne@pittsburghpa.gov

June 13, 8 a.m.: Run on the River 5k, 10k, 2k Family Fun and Pet Walk, Lower Burrell. The 10k starts at 9:15 A.M. for those who wish to complete both distances. 724-331-3569 or jhorvatic@hotmail.com

Race results

Pittsburgh Marathon, May 3: Stephen Njoroge, 1st Overall M, 2:15:19; Clara Santucci, 1st Overall W, 2:34:06; Stacy Kopchak, 2nd 50-54 W, 3:22:05; Michael Dreves, 3:03:57; William Huber, 3:04:32; Trent Wilson, 3:14:50; Kimberly Hohman, 3:14:51; Brad Kennedy, 3:21:19; Mark Courtney, 3:29:14; Mark Casteel, 3:30:00; Lee Ferguson, 3:32:48; Andrew DeFusco, 3:36:03; Wiliam Osche, 3:36:03; Kim Spears, 3:36:10; Emily Reinhart, 3:36:59; Robert Pudlo, 3:37:23; Holly Whoolery, 3:40:17; Paul Pesanka, 3:41:37; Erin Humphrey, 3:42:03; Madeline Dressen, 3:42:24; Timothy Spang, 3:43:04; Bob Miller, 3:43:18; Joseph Poerio, 3:44:17; Matt Marshall, 3:44:58; Bernadette Lewis, 3:45:58; Nicholas Hufnagel, 3:49:06; Rebecca Smith, 3:49:13; Henry Bernacki, 3:49:58; Adrienne Harmon, 3:51:13; Christian McChesney, 3:51:14; Ellen Murray, 3:51:38; Anne Bernacki, 3:52:25; David Lovett, 3:52:51; Darren Webster, 3:53:08; Edna Spang, 3:53:28; Kyle Lacey, 3:53:34; Stephanie Ciraula, 3:54:29; Isao Mukai, 3:54:36; Kaitlyn Turnley, 3:54:39; Davis Osborne, 3:54:50; Harry Peterson, 3:55:33; Philip O’Hara, 3:55:56; Katelyn Jones, 3:57:19; Josh Venderlic, 3:57:19; Enrique Garcia-Lamelas, 3:57:48; Kristina Stefanov, 3:58:01; Salina Smialek, 3:58:36; Andrew Williams, 3:59:32; Gabrielle Hock, 4:01:21; Chelsie Lynch, 4:04:09; Tavia Lynch, 4:04:40; Danielle Iaquinta, 4:05:21; Anthony Gantzer, 4:05:22; Nick Radio, 4:05:26; Toni Weis, 4:06:40; Brian Magness, 4:06:44; Bobbie Griffith, 4:06:55; William Hirsch, 4:08:51; Matthew Carrescia, 4:09:45; Matthew Grossman, 4:10:26; Christie Beaver, 4:10:36; Greg Quiggle, 4:11:42; Alex Lauer, 4:11:56; Kristin Strayer, 4:12:01; Craig Lutzic, 4:12:31; Alana Jensen, 4:12:51; Joseph Matz, 4:13:06; Dayna Junazski, 4:13:46; Nellie Zuba, 4:14:16; Dan Spears, 4:14:35; Katherine Colton, 4:16:11; Jennifer McNabb, 4:16:13; Thomas Lynch, 4:17:00; Alyssa Birch, 4:18:10; Brian Kile, 4:19:49; Amy Cataldi, 4:19:52; Rick Hinman, 4:20:17; Kemji Ito, 4:20:30; Quentin Torgerson, 4:21:04; Christine Sevin, Justin Cooper, 4:21:46; Cameron Malewski, 4:22:13; David Schutt, 4:23:18; Michael Parzuchowski, 4:23:35; Catherine Hrach, 4:23:49; Duke Donnelly, 4:23:51; Brittaney Lucas, 4:25:07; Jim Hodgson, 4:25:13; Stephen Diantonio, 4:25:37; Kevin Faul, 4:26:01; Brian Trudgen, 4:26:09; Mikayla Pollaci, 4:26:48; Bipin Salunkhe, 4:29:23; Andrew Catterall, 4:30:37; Sara McGee, 4:30:45; Kenny McGee, 4:30:48; Suzanne Leonberg, 4:30:51; Nicole Prioletti, 4:31:44; G. Ronald Ripper, 4:32:00; Brandon Honsaker, 4:32:47; Michael Prokesch, 4:32:54; Brittni Geibel, 4:34:37; John Lemmex, 4:34:42; Sean Curran, 4:34:59; Amy Stinelli, 4:37:27; Chritopher, Ciccozzi, 4:37:28; Lauren Dimaria, 4:38:03; James Gascoine, 4:38:22; Lisa Carnovale, 4:40:07; Shari Allen, 4:41:25; Laura Syes, 4:42:31; Beth Sauers, 4:43:06; Tracy Newman, 4:43:29; Dan Smiley, 4:45:10; Wendy Wick, 4:45:53; Suzanne Hull, 4:45:55; Ryan Gallaher, 4:45:57; Meghan Rodgers, 4:47:13; Julie Skal, 4:47:18; Terrina Lavallee, 4:47:39; Ben Chapman, 4:48:34; Greg Green, 4:48:48; Joe Miller, 4:49:48; Leanne Kaltenbaugh, 4:50:08; Kathleen Lovett, 4:50:46; Abhijit Dixit, 4:51:26; Patrick Donelly, 4:51:27; Michael McNamara, 4:51:30; Thomas Ray, 4:53:25; Amy Black-Stockham, 4:53:33; Stephanie White, 4:53:34; Jonathan Birchok, 4:54:27; Erica Dietz, 4:54:49; Kristi Hayes, 4:55:04; Angela Delune, 4:55:05; Rita Ciccariello, 4:57:19; Jenna Manuel, 4:57:27; Noelle Sequite, 4:57:31; Jordan Ferrero, 4:58:30; Debra Mell, 4:59:31; Brian Reynolds, 5:01:40; Patty Kitt, 5:02:02; Amy Wilson, 5:02:55; Eamonn Clements, 5:03:07; David Jackson, 5:03:16; Rachel Verbanac, 5:04:45; Jim Sherman, 5:05:01; Steve Drew, 5:05:51; Nicole Foster, 5:05:51; Lara Zelch, 5:06:25; Renee Clouse, 5:06:25; Cyndie De Lucia, 5:07:08; Liam Fodor, 5:07:17; Samantha Zampetti, 5:09:40; Jennifer Meneely, 5:11:02;; Peter Walker, 5:11:46; William Woods, 5:12:06; Paige Banyas, 5:12:40; Glennis Robash, 5:13:36; Melissa Ignatuk, 5:15:19; Robert Zukas, 5:16:18; Stephen Cooper, 5:17:10; David Lieberman, 5:18:32; Jaunalee Schvabenitz, 5:18:37; Chris Walters, 5:20:09; Jonathan Landis, 5:20:09; Matt Buchwald, 5:20:15; Tony Chan, 5:20:29; Laurel Sutterfield, 5:24:42; Meghan Maffei, 5:25:07; Jamie Harkins, 5:28:27; David Fritz, 5:31:38; Christopher Gebbens, 5:33:05; Carol English, 5:34:39; Alyssa Grasso, 5:41:19; Sean Nolan, 5:43:39; Dusty Nolan, 5:43:40; Tammy Benigni, 5:45:25; Andrew Drexler, 5:48:10; Alexandre Vieira, 5:48:54; Meghan Bastin, 5:50:26; Sarah Peterec, 5:50:26; Christina Bacasa, 5:55:24; Robert Crawford, 6:00:33; Matt Gregg, 6:02:05; Elizabeth Gregg, 6:02:05; Rebecca Zahora, 6:04:02; Ray Wilson, 6:07:00; Louis Yossa, 6:12:18; Danielle Smith, 6:17:12; Ryanne Palermo, 6:17:12; Terry Moore, 6:19:34; Amy Hoffman, 6:21:30; Michelle Lannis, 6:21:30

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone or fax 724-352-4395. Email bigp16@connecttime.net

Pat Neubert is a running columnist for the Butler Eagle