Road to complete recovery after a marathon is difficult but possible by following both short-term and long-term recovery methods. Do not stop running soon after the marathon, take an ice bath and get into some compression wear before you prepare for a long and sound sleep soon after the marathon. Replenish your body with antioxidant-rich food and enroll in an aerobics class till you recover completely.
Don't run full throttle the very first day. Give your heart and your muscles time to cope and settle into a routine. Then step up the speed and the mileage to get benefits. Any sign of nagging pains and aches, halt and head to your physio. Slip on the right pair of shoes that will enhance your performance and keep sipping enough water before, during, and after the run to keep your blood pressure from dipping below normal.
Eat a banana before and after a run. It's full of carbs, antioxidants, vitamin B6, and potassium. Before and as you run, munch on a whole grain, nutty energy bar or just pop in a handful of potassium- and iron-rich raisins. Mix 2 tbsps cereals with 1/2 cup yogurt and 1 tsp honey before a run. Or eat a whole baked beetroot. Drink enough water, about 5–12 ounces every 15 mins during the run. But don't overhydrate yourself.
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