Rules for Rapid Recovery

As I hobble around today I thought I would share some tips for recovering from the marathon. 1. Fluids, fluids, fluids. Drink plenty of water. Carry a bottle with you the rest of the day. 2. Fuel. Within 30 minutes eat some fruit and easy to digest carbs. Bagels are popular choice. You should also consume meals high in protein the day of and after the race to help rebuild broken down muscles. 3. Icebath. As soon as you can, get into an ice bath up to your waist. It's 90 seconds of pure torture, but after that your legs will feel numb. Spend 20 minutes in the bath. It helps ease the swelling and muscle inflammation. 4. Compression. Calf high compression stockings help your legs feel less fatigued. 5. Meds. For the first day or so, I will take full doses of advil and Tylenol. 800 mg of advil with food three times daily, and 1000mg of Tylenol four times daily. 6. Sleep. You'll need more than the usual amount of sleep for several days. Plan to go to bed early if possible.