What to do when you finish the marathon

If you're training for the marathon, there's a lot of advice available to get you across the finish line. But there's a lot less guidance on what to do next. Here are some tips for after you complete the race.

I'm not running this year (don't ask). But two of our master trainers, Luke Meessmann and Ken Fitzmaurice, are, and I thought you might be interested to hear what one of them has to say on the subject. Over to you, Ken ...

"Since my marathon training started last October, I've dropped from 98kg to 86kg. So my post-marathon plan involves Guinness, and plenty of it. A great combination of carbs to get the weight back on, and anaesthetic for the pain.

"But on a more serious note, here are the best tips I can give for the moments after your triumphant sprint/stumble/crawl over the finish line.

Use the space blanket the officials give you. Your body temperature will drop rapidly, so use it to keep warm.

Keep moving. It may be the last thing you want to do but stay on your feet and move about slowly for 15 to 20 minutes to keep the blood flowing and get rid of the lactic acid.

Drink and snack. Drink plenty of water or sports drink in small sips. Snack on a combination of carbs and protein for recovery.
Change into fresh, dry clothes as soon as possible.

Massage. The sooner you get yourself into one of the massage tents, the less it will hurt over the next few days.

Don't be alone. Your energy levels will drop dramatically after the race, so make sure you have company for the next six hours or so.
Have a slap-up celebratory meal.

If ever there's a time when you can eat as much as you want of whatever you want, this is it. Enjoy - you deserve it.

"That's it. See you on the start line."

A final word from me (OK, a plug, but it's in a good cause): Ken is running for Fight for Sight, and you can sponsor him at justgiving.com.

David Higgins is co-founder of TenPilates (tenpilates.com)