Immediately after the marathon what should you be doing?

• Cool down – Walk for 5–10 minutes and stretch major muscles (hamstrings, calves, quads).
• Hydrate and refuel – Within 30–60 minutes, have a meal or smoothie with carbs and protein (like banana, yogurt or tofu, rice).
• Replace electrolytes – Coconut water or electrolyte tablets help restore balance.

Next few days after the marathon get back to normalcy by focusing on –

• Rest – Take 1–3 days off running; focus on gentle yoga or walking.
• Sleep well – Recovery hormones peak during deep sleep.
• Ice sore areas – Use ice baths or cold compresses to reduce inflammation.
• Massage– Relieves stiffness and promotes circulation.
• Monitor injuries – Persistent pain (esp. knees, shins, Achilles) may need professional evaluation.

Image credit: Image by Felix Henniges from Pixabay (Free to use under Pixabay content license, June 15, 2017)