Running 40 kilometers or more can take a major toll on your body, so it's important to take it easy after you've finished a marathon.
The Cleveland Clinic suggests what to do after you cross the finish line:
- Continue drinking plenty of water.
- Eat or drink carbohydrates to replenish what you've used. But don't overdo it, or you may get an upset stomach.
- Stretch gently and walk for about an hour after the race to help minimize stiffness.
- Ice any sore areas in 15-minute intervals throughout the rest of the day.
- Treat yourself to a post-race massage.
- The week after the marathon, don't run. Walk, bike or swim if you want to exercise.
- Ease back into running, gradually increasing your distance and speed over time. Don't focus on speed for the first month or strength training for the first two weeks after the race.
- Take time to rest, recover and heal
Cleveland Clinic is a non-profit academic medical center that integrates clinical and hospital care with research and education.