6 things you need to know before running a marathon (6 of 6)

6. A good after-race strategy is crucial if you want a quick recovery.
Many runners find themselves in great pain after a marathon, so much so that it often puts them off ever running another race. Here are a few tips to help you get back to normal living as soon as possible.
· Immediately after finishing you should try to keep walking for 5-10 minutes to allow your legs to cool down. If the weather is cold, windy, or wet make an effort to get inside or back into warm clothing. Keep drinking small amounts of water or sports drink if your stomach will allow it, even when you feel you no longer need to. My personal favourite marathon nutrition is ‘Complete’ from the Juice Plus+ organization. www.juiceplus.co.uk/+mm026962
· Ice any sore spots immediately.
· As soon as you feel like eating, begin with small amounts of easily digestible food that you know will agree with your stomach. Although carbohydrate replacement is vital, protein is important for rebuilding damaged muscle tissue immediately following the race and for the next few days. Drink a lot of water for 48 hours.
· Keep your legs elevated as much as possible for the 24 hours after the race.