Treat sore muscles with an ice pack immediately upon finishing. Or, sit in a bathtub filled with cool water for 20 minutes.
Fill up on fluids after the race to replenish what you lost during the race and prevent dehydration. Include plenty of carbohydrates in your diet for several days after the race to help your body rebuild torn muscle.
Elevate your legs
Stretch gently in the morning, before you go to bed and during the course of each day. Get a massage or self-massage your legs and other sore areas within a week after the event.
Avoid engaging in high-intensity activity during the first week of recovery.
Begin running again only when you feel you’re ready.
actually two hours later after finishing the marathon it is extremely necessary to receive postevent rehabilitative sports massage. This techniques allow us to control massive neutrophils migration which will avoid double damages to tissues.much more details on this subject could be found in my article.
Following two days after marathon it is important to receive post isometric relaxation techniques sessions, in order to restore energy production balance within muscles.
Don’t run for the first few days but gently stretch or get a lymph draining massage (it worked wonders after my first marathon)
walk for few miles on day 2-4, depending on how you feel!
Yes, stay hydrated and follow Carol’s advice.
BTW did you already run your marathon and if so did you already plan for the next one? I sure did after my first one 🙂
If you can try to walk right after the race. I swear by movement heals. Cool shower or bath to help inflammation. Drink plenty of fluids to rehydrate, A secret meal is Vietnamese Pho soup, a great combination of fluids, sodium, protein and carbohydrates. The next few day light cardio if you can. Be prepared for DOMS (Delayed Muscle Onset Soreness). A deep tissue massage is well deserved!