Marathon recovery: It's just as important as training

When it comes to marathons and long-distance running in general, one thing that will quickly become evident is the importance of recovery, both during training and after racing.

Even when a really long run or the race itself goes well, chances are you're going to feel like you were hit by a bus afterward, which is completely normal. And while you're certainly deserving of an indulgent post-race meal followed by some R&R, there are other steps you can take to make sure you're approaching marathon recovery in a healthy way.

Refuel and replenish

If you're anything like me, you're probably not super hungry immediately after a long run or race. However, it's important to replenish lost nutrients ASAP after a hard effort, so do your best to get something in your system, such as a protein shake or even something as simple as chocolate milk, which has the perfect carbs-to-protein ratio for recovery. After you've freshened up and showered, you'll likely find your appetite has made a comeback, so you can head out for that post-run brunch or burger.

Stretch out (on the bed, too)

Later on, when you're back home, you can take other steps to help your body with the recovery process, whether it's stretching, foam rolling sore muscles, or taking a relaxing bubble bath with Epsom salts. Many people also underestimate the power and importance of getting enough sleep. One of my favorite recovery methods is taking an afternoon nap — if your lifestyle allows the time, go for it, especially if you had an early wake-up call before the race.