From the marathon to a 100-meter sprint, running events can be some of the most thrilling to watch in the Olympic Games. After pushing their bodies to the max, sometimes these elite athletes will collapse at the finish line. What is happening in that moment, and how do these runners cool down and recover so they continue to perform their best?
Why Runners Collapse Post-Race
A collapse post-race can happen during any event where a person is exerting maximum effort. External factors such as heat index and elevation play a part as well.
Seeing athletes who are in peak physical condition fall to the ground after crossing the finish line might be distressing to watch, but there are a few explanations.
The most common reason for collapsing after intense physical activity is postural hypotension, which is a sudden and dramatic drop in blood pressure that can be caused by blood pooling in the dilated vessels of the legs after the athlete has stopped running.
“During a maximum effort, both your heart rate and blood pressure peak at very high levels,” says Laura LaMarche, DPT, a physical therapist at the University of Utah Runner’s Clinic. “When the race ends, there's a rapid decline in blood pressure. This swift drop can lead to dizziness, lightheadedness, and in some cases, cause you to collapse.”
In most cases, the runner will fully recover after collapsing. Other causes of collapsing include:
- Muscle cramps: Muscle fatigue from repetitive overuse and loss of sodium via sweat can cause painful muscle cramps.
- Hyponatremia: This is a more serious condition which is most common in longer races. It occurs when the athlete has lost too much sodium during their event. Staying hydrated with both water and sports drinks that contain sodium is important to avoid this condition and less severe issues like muscle cramps.
- Hypoglycemia: Exercise-induced hypoglycemia, or low blood sugar, can cause an athlete’s blood sugar to drop during or after a strenuous race. People who do not have diabetes can still experience this.
- Heat stroke: While rare, heat stroke is a serious condition that needs prompt medical attention. Heat stroke occurs when the body gets overheated during intense physical activity in high temperatures.
Cool Down Before You Hit the Ground
After a tough workout or event, falling to the ground might be tempting, even if you are not experiencing any of the above conditions. However, it’s important to avoid immediately sitting or lying down after intense physical activity. Instead, make sure you are doing a proper cool down to ensure your body adequately recovers.
“A proper cool down is essential for runners, especially at the elite level, because it ensures a gradual return to normal body function, aids in lactic acid recovery, helps prevent injury, and prepares both the body and the mind for rest and recovery,” LaMarche says.
Your cool down will depend on what kind of race you are running and your personal fitness level. For example, someone who has just run a marathon will have a more prolonged and careful cool down regimen than a sprinter.
Runners should perform the following general techniques, tailoring them to their specific event:
- Walking or light jogging for 10 to 15 minutes to allow the heart rate and breathing to gradually decrease.
- Static stretches to prevent soreness, especially focused on the quads, calves, hamstrings, and glutes.
Don’t Skimp on Recovery
After you’re cooled down, focus on recovery to get your body ready for your next training session or event by incorporating the following:
- Foam rolling
- Massage therapy
- Cold therapy, including ice baths, cold plunges, or cold packs
- Hydration
- Eating a meal with a mix of protein and carbohydrates
Following these cool down and recovery techniques will help prepare your body to perform its best the next time you lace up your running shoes.