Heat and Ice
Avoid a hot bath or the hot tub for 48 hours after the race. Cool water baths with some ice will help minimize soft tissue inflammation during the first 48 hours post-race.
Fill the tub with water and hop in. Then, slowly add ice to the water to minimize the cold shock factor. You can wear a sweatshirt and sip on a hot drink while you cool down your legs.
After your ice bath, plan on lying down with your feet elevated. After 48 hours, barring no injuries, you can take a warm bath or use the hot tub.
More: How to Ice for Optimal Recovery
Returning to Running
Return to running with some easy paced short runs when any muscle soreness has disappeared. One training option is follow your taper plan in reverse to re-build your mileage. For example, your first weekday runs would be in the 3- to 6-mile range. The first long weekend run would be around 6 miles, the following weekend run would be 8 to 10 miles, and then a 10- to 14-mile run the weekend after that. Future mileage will depend upon how you feel and your future running goals.
I also like to recommend monitoring your resting heart rate (RHR) for an objective assessment of your recovery process. When your RHR returns to its normal pre-marathon RHR rate, you're ready to begin running again.
As you return to running, be aware of your breathing and heart rate. If your heart rate spikes up, or your breathing sounds like a locomotive, you know you're still recovering from the marathon. These are signs of fatigue, so take it easy until your exercise heart rate and breathing rate also return to their normal ranges.
The recovery period is a good time to decide what you want to do next. Planning your training and setting goals is a great way to use your time during recovery.
More: The Art of Recovery During Marathon Training
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