Recovery after a BIG RACE is as important as training up for the race. Immediately after the race, do not remain stationary, continue walking normally. Do not stretch!
There is a massage tent at the finishing area, take advantage of it! If not, get a pack of ice, put it at the area which you muscle felt the most sore. Drink lots of fluid! Hydrate yourself with a of glass water every hour or two.
It’s good to eat as soon as you are able to digest food after the race. Do not wait until you feel very hungry. If can, within 30 minutes after a race, get something that is easily digestible which contain some protein.
Avoid soaking yourself in a warm bath tub. Hot shower is OK! Dipping into warm bath tub will cause your muscle to swell and delayed your muscle recovery.
Take a short nap after your meal and please do a slow 10 to 15 minutes walk in the afternoon. Avoid running. This will help with your recovery. Do not stay stationary in bed throughout the day after the marathon. If you did, than you might walked worst than a robot!
ALL THE BEST RUNNERS!
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