The American Council on Exercise mentions these suggestions for the hours and days after the big race:
- When you've finished, gradually cool down for five to 10 minutes. Promptly change into dry, warm clothes.
- Ice your tired muscles (avoid a hot bath for one to two days) and lightly massage the muscles that are sore or hurt.
- Drink plenty of fluids, including water and juice, to help replenish lost electrolytes and sodium.
- Drink a protein or carb shake within 15 minutes of finishing the race.
- Check for injuries such as blisters or rashes, and promptly treat them.
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