by Charlotte Horne
You did it! You crossed the Coastrek Finish Line – go YOU! Your legs might be screaming, your heart is bursting, and your fitness tracker is probably still buzzing in disbelief. But here’s the little secret every seasoned trekker knows: the magic doesn’t end at the Finish Line – it continues in recovery.
Just like training got your body ready to take on those epic kilometers, recovery helps it repair, adapt and come back even stronger. It’s the final (and often underrated) chapter in your Coastrek story – and it deserves just as much love as your practice hikes and sunrise sand sessions.
Whether you trekked 20km, 30km or 50km, these post event rituals will help you bounce back, feel amazing and get ready for your next adventure (because let’s be real… once you’ve caught the Coastrek bug, there’s no going back!). 
Rest, Refuel and Rehydrate
Your body has just smashed a huge challenge. It’s time to give it the TLC it deserves.
- Prioritise rest. Ditch the alarms, skip the gym, and let your body do its best work – repairing while you sleep.
- Hydrate like a hero. Water, electrolytes, or coconut water – whatever keeps your cells singing!
- Eat to recover. Think protein for muscle repair (hello eggs, salmon, chicken or tofu) and complex carbs to top up your energy stores.
- Limit the bubbles. As tempting as a few celebratory wines might be, alcohol can slow recovery. Save it for when your legs have forgiven you! (P.S. The Finish Line prosecco does NOT count. That one is mandatory!!).
Soak, Stretch and Soothe
Recovery doesn’t mean doing nothing – it means doing the right things to help your body heal and feel good.
- Contrast therapy: Alternate hot and cold showers or baths to boost circulation.
- Stretch gently: Focus on your calves, hips and hamstrings. A slow flow or yoga session works wonders.
- Massage or foam roll: Because you earned it. Show those muscles some love.
- Compression or elevation: Pop your feet up or pull on those compression socks to ease swelling and speed up recovery.
Reflect and Reconnect
Recovery isn’t just physical – it’s mental too. You’ve just completed something incredible. Take a beat to soak it all in.
- Journal it out: What did you discover about yourself on the trail?
- Celebrate your team: Swap stories, share photos, thank your donors and hiking besties.
- Pause for pride: You didn’t just walk – you hiked with purpose, raising vital funds for Beyond Blue. That’s something to be super proud of.
Move Mindfully
After a few days of well-earned rest, gentle movement can actually help you recover faster. Think feel-good movement, not punishment!
Try:
- A light beach walk (if you're ready to make friends with sand again...)
- Yoga or Pilates
- A relaxed swim or easy spin on the bike
Keep it low and slow – your body will thank you for it.
Recovery = Training for Next Time
Here’s the thing: recovery is training. Every good night’s sleep, nourishing meal and stretch session helps your body (and mind) become stronger for the next adventure.
So go on, give yourself permission to rest, guilt-free. You’ve earned every minute of it. Your body will thank you, your mind will reset, and before you know it, you’ll be lacing up those boots again – stronger, happier and ready to take on your next Coastrek!
Charlotte is Coastrek’s Resident Content Expert and creative storyteller. She spends her days writing, editing, and shaping Coastrek’s voice online, crafting stories that inspire people to lace up and get outside. By weekend she’s usually exploring, scribbling ideas into a notebook or plotting her next outdoor adventure – ideally with fresh air in her lungs and a strong coffee in hand.
Explore our upcoming Coastrek events and start planning your next adventure here.
