Your Post-Race Plan

Congratulations! You've crossed the finish line and got your medal - but what should you do next?

- SAM MURPHY

NOW THAT YOU'VE DONE ALL THE HARD WORK - including the months of training - and completed a marathon, it's time to give yourself a little TLC.

It's also an important part of the marathon journey, because what you do - and don't do - after you cross the finish line determines how quickly you'll travel the road to recovery.

AT THE FINISH LINE

• Try to keep moving for around 10 to 15 minutes.

• Avoid static stretching. The soreness you feel is down to a lot of muscle damage, and static stretching could make this damage worse.

WITHIN AN HOUR OF FINISHING

• Try to consume a carb-rich snack or drink. Your main goal after running 42.2km is eating like an athlete. To start with, make sure you replace all the carbohydrates you've used up. Within the next one to two hours, try to eat a balanced meal of carbs, vegetables and protein.

• Avoid lingering in damp, sweaty kit. Get into clean layers as soon as you possibly can.

• Make sure you keep hydrated, and keep an eye on the colour of your urine over the next 24 hours - it should be a light yellow or clear.

IN THE AFTERNOON

• Try having a nap for up to 90 minutes - this is the optimum time to experience beneficial REM sleep. Sleep is key when it comes to muscle repair, so rather than heading straight to the pub, have a nap - your body will thank you for it.

• Avoid anti-inflammatory painkillers, such as ibuprofen. Don't take them for several days after the marathon, as they can damage your liver. If you're in pain, paracetamol is fine.

IN THE EVENING