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The Long Run: What to Do Before, During and After

See how three well-known runners recover after long efforts:

Mo Farah

2012 Olympic 5000- and 10,000-meter gold medalist
"I immediately stretch for 15 to 20 minutes while my muscles are still warm and supple. Then, I put on some dry clothes, prepare an electrolyte drink, and eat food. Shortly after, I'll shower and sleep for about an hour."

More: The Best Marathon Runners of All Time

Molly Huddle

American record holder in the 5000 meters (14:42.64)
"I try to eat something within the 30-minute window for recovery. If I drive somewhere, I'll have a PowerBar in the car. I also take an ice bath right away—once I cool off I don't want to get in. It's harsh, but you feel better afterward."

Mark Bittman

Author, New York Times food columnist, and runner
"If a run is longer than 12 miles, I eat as soon as I possibly can. The rule is some carb and some protein: whole-wheat bread and peanut butter, or a banana and a hard-boiled egg. But the rule is often broken in favor of whatever is around."

More: 10 Superfoods for Endurance Athletes

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About the Author

Runner's World

Runner's World is the world's leading running magazine. Covering topics such as shoes and gear, race training, nutrition and health, Runner's World appeases to the novice runner and veteran alike.
Runner's World is the world's leading running magazine. Covering topics such as shoes and gear, race training, nutrition and health, Runner's World appeases to the novice runner and veteran alike.

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