How to Recover After Running a Half Marathon

When the race ends, the recovery begins.

You did it -- you ran a half-marathon, 13.1 miles of pouring sweat, heavy breathing and pounding on your feet. Recovering from such stress is not easy. Your muscles will have many tiny tears that need to heal. You may be mentally exhausted as well. Take good care of yourself so that you'll be ready to tackle the next challenge.

Instructions

1. After you cross the finish line, keeping moving. Walk around the finish area so that your blood flow and breathing can return to normal. You may faint if you come to a sudden stop after running so long.

2. Stay warm. Have a friend or family member at the finish line with long-sleeves and pants for you to wear. You'll be cold after such a long run.

3. Eat. Restore your muscles with good carbohydrates and protein. Unfortunately, beer is not a good carb at this stage; stay away from alcohol right after the race.

4. Soak in a cold bath to reduce swelling in your leg muscles.

5. Wait a few days before getting a well-deserved massage. Your muscles will be too tender for the pressure of the massage right after the race.

6. Take a break from strenuous running. The rule of thumb is to rest one day for every mile you ran. Short walks and jogs are OK, as is light cross-training, but refrain from going at full speed or distance.

References

• BBC Sport: How to Recover From a Long Run