Congratulations!!!!

Immediately After the Marathon

1. Do not sit or lie down. Keep walking!
2. Continue to replace your fluids.
3. Eat some high carbohydrate food.
4. Take a mylar cape. Even if you don’t feel cold right away, you probably will want it sooner or later.
5. Change into dry clothes before driving home.

That Evening

1. Consume lots of carbs for dinner with extra protein.
2. Drink fresh juices
3. A cold bath is probably better for your muscles but a warm bath followed with gentle stretching may feel better.
4. Stay focused on the positive. Do not critique yourself too harshly.
5. Go to sleep earlier than usual.
6. Be prepared to walk funny tomorrow.

The Day After

1. Avoid the temptation to run. Take the entire week off from running to avoid injuries and to enhance future perfomances.
2. Try to take a slow 15-20 minute walk.
3. Schedule a massage for today or sometime in the next couple of days.