If you're feeling worse for wear after yesterday's race these top tips will help you feel a little bit better.
Try and have a cold bath for 10 minutes every day. Step out and stroll around, keeping the legs moving.
Eat plenty of good fruit, carbs and protein. Protein helps to repair the muscle cell while carbohydrates help to fuel the muscles, fruits will help supply the anti-oxidants to aid the immune system.
If you're going for a massage keep it gentle because the muscles can be sore, so no deep tissue massage. It will just make you feel worse.
No running for three days after the marathon. Let your body repair - unless you are a seasoned athlete. Even then take care. It's not now but it's the future of avoiding injury.
After day four if you are still tender try the Knapp therapy, that's hot and cold water, which is normally administered by hose. Cold water up and down the body, then repeat with hot water.
Two pounds of Epsom salts in your bath for as long as you can handle it, preferably before bed. Get a good soak, it's great for the whole body.
After a few weeks start by doing a few five-mile runs, not pushing too hard. It's meant to be fun.
Start planning your next run or adventure. Setting your goal, planning your diet and your fuel. Map everything out. This will help you to avoid pit falls.
When running try and be mentally free of noise. This includes headphones, listen to your body, let your run be a time of silence and listen to yourself. It's called meditation.