When I crossed the finish line at the Marine Corps Marathon in 2015, my first marathon, I made every single post-race recovery mistake I possibly could.

I didn’t feel cold right away, so I didn’t take a space blanket. I was too nervous to figure out the gear check system beforehand, so I didn’t have warm clothes for hours after I finished. I didn’t hit my time goal so instead of savoring the moment, I pouted. I’m pretty sure I stumbled through the crowd, found a sidewalk, and sat down. Two days later, I tried to run 5 more miles to, in my deluded and frustrated state, attempt to start a new training block. All of this was wrong. I didn’t realize how important it was to take care of my body and my brain, and I suffered the consequences. I lived to tell the tale (and have run a few more marathons), but it took months to get back to a decent training volume because I hadn’t recovered properly.

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If you’ve just finished a marathon, don’t be a dummy like me. You owe it to yourself to let yourself heal. The steps you take immediately after you cross the finish and in the days following the race can both help and hurt you. Have a marathon recovery plan of action ready.

I talked to Scott Browning, a Los Angeles-based exercise physiologist and owner of Run With a Pro coaching service, and Mark Cucuzzella, MD, an accomplished marathon runner (2 hours, 24 minutes, and 45 seconds personal best) and a staff physician at Martinsburg Veterans Administration Hospital in West Virginia, to find out what you should and shouldn’t do to recover from your next marathon.

What Happens to Your Body After Finishing a Marathon?

There’s a reason only .01 percent of people in the world have run a marathon: it is really freaking hard. It’s a beatdown of both your body and brain, both of which need to be tenacious, gritty, and strong to reach the finish line.

“It’s an overload event,” says Browning. “Running a marathon is destructive. Basically, your muscular system gets trashed.”

Aside from your musculoskeletal system, other organs might experience damage or fatigue. Kidney function, for example, could be impacted depending on temperature and how dehydrated you were when you finished. Studies have shown that your immune system may be weaker for up to 72 hours after the race.

Both Cucuzzella and Browning explain that what shape you’re in at the end of the marathon depends on the shape you were in at the start and how the race went.

Cucuzzella says that if you have paced yourself well, you’ll tend to have less muscle injury. “But if the last 6 miles of the marathon were similar to a death march and you were relegated to walking it in, then there will be more significant muscle damage requiring more recovery,” he says.

Luckily, the marathon recovery process shouldn’t take long, especially if you follow this list of do’s and don’ts:

Don’t Force Anything

This might seem like common sense, but pay attention to what your body wants as soon as you cross the finish line. Are you thirsty? Then drink. Are you hungry? Then eat.

“Your body will tell you from its cues when it’s time to replenish,” says Cucuzella. “Certainly if you are a heavy sweater, replace your electrolytes and fluid immediately after the finish.”

Browning tells his athletes to start putting calories back into their bodies as soon as they can.
“But it’s whatever they can tolerate,” he says. “Refueling and rehydrating starts the marathon recovery process. You could make an argument that you should add protein right away, but most people can’t tolerate that immediately post-event. So, just take in what you can—easy carbs— to get some energy.”

Both Browning and Cucuzzella say not to force anything. This suggestion is not just for your stomach’s comfort, but because when you’re in a delicate state, things can become imbalanced. When it comes to hydrating, runners often drink too much because it’s what we think we’re supposed to do. There is research that suggests that about 10 percent of marathon finishers over-hydrate with water, throwing their electrolytes out of whack. This condition, called exercise-associated hyponatremia (a condition of having low sodium content in the blood) can be avoided by using the “drink to thirst” method. I.e., drink when you’re thirsty.

Do Listen to Your Body’s Signals

Just as your body will tell you when it’s time to eat and drink, it will also tell you if it’s not functioning properly or injured. Since hydration can be confusing, Cucuzzella says to pay attention to your bathroom habits.

“If you have not urinated in the last couple hours of the event, make your first goal to hydrate enough to make urine again to get your kidneys flushed,” he says. Dehydration is one beast that will delay marathon recovery, and there is a rare but serious medical issue after running a marathon called rhabdomyolysis which can be prevented by flushing out the kidneys.

RELATED: Just Ran a Marathon? Look Out for These Red Flags.

Pain is another signal that shouldn’t be dismissed. Sure, your legs might sore, your feet will likely feel like cinder blocks, and your back, neck, and head will probably ache. That’s unfortunately kind of normal. However, be wary of sharp pains that might indicate an acute injury.

“If your pain is so severe that you are questioning whether or not you should see a doctor, then you’ve answered your own question,” says Browning. He also says to pay close attention to any new non-severe pains, especially if they start affecting the way you’re moving. “Delayed Onset Muscle Soreness usually peaks 48 hours after an event, so it might be best to wait and see for 72 hours. But when in doubt, have a doctor or physio check it out.”

RELATED: On His Way to a PR, a Marathoner Collapsed at Mile 26

Do Get Warm and Comfy

At the end of any endurance event, your body temperature rises.Your body will start trying to cool itself off immediately through sweating and sweat evaporation. Once you’re done running, your core temperature drops rapidly. Even on the hottest days, you might find yourself shivering at the finish line.

“You’re losing a fair amount of heat, and that’s why they give you those space blankets,” says Browning. “Take it and wear it until you can access your gear bag.”

He tells his athletes to pack a sweatshirt and sweatpants to have something warm and dry to change into immediately after the race to help regulate your body temperature. He says for maximum marathon recovery, your gear bag should also include a change of footwear. He recommends recovery sandals. “You’ll want something a little more forgiving than your racing shoes,” he says. “It’s just a matter of creating a level of comfort and signaling to your body and mind that it’s time to relax.”

Don’t Stay Still for Too Long

As tempting as it may be to reach the finish and immediately sit down, just move for a bit longer.

“The best thing to do after finishing a marathon is to actually walk it off a little,” says Cucuzzella. Walking will help regulate blood flow and help your heart rate return to normal.

After a little stroll, take a load off and elevate your feet and legs. For the rest of the day, rest is best, but Browning says some light stretching might actually feel good.

“Really passive and gentle movements that increase circulation are actually beneficial,” he says. “You are not trying to stretch the tissue, just move your joints through their range of motion.”

Do What Feels Good

There’s a lot of conflicting pseudoscience out there that tells athletes what’s best for muscle recovery in the hours after the race. Cucuzzella advises marathoners to take the guesswork out of the equation: if it will help you feel better, go for it.

He says while there is no serious science pointing to the benefits of a warm bath or an ice bath, either one might be a good idea for post-race recovery.

“The key is to be able to release parasympathetic (relaxation) hormones not sympathetic (stressful hormones),” he says. “So if you finish a hot race and you have a nice cold stream and it feels good to get in…then by all means get in. I have had some of the most glorious soaks in cold freshwater streams after summer trail runs. But if the cold is uncomfortable and adds more stress, don’t do it.”

Don’t Take NSAIDs

This is one I needed to hear, and I get it: everything hurts. But the doctor says to put down the bottle of nonsteroidal anti-inflammatory drugs (NSAIDs).

“Absolutely do not take Advil or Motrin,” says Cucuzzella. “These can have a negative effect on the kidney and they actually impair recovery. Tylenol would not have the same negative side effects.”

He says that if you are so sore that it’s hard to get up out of a chair, Tylenol (acetaminophen), which is not a NSAID, probably would do no harm.

If you’re someone who prefers herbal or natural remedies, Cuczzella says the most natural way to get rid of pain is to give your body time without pills or potions. “My general premise is that the body is designed to heal and restore itself as long as you support it correctly with rest, proper nutrition, and movement,” he says. “There is no supplement that has been shown to help the body repair quicker than its natural mechanisms.”

Of course, he also believes in doing what works for you. “If you get a positive response from a natural topical cream or vitamin supplement, then by all means continue as long as you don’t have side effects.”

Do Consider Compression

Browning is a firm believer in the power of compression. “With compression, you can start to help the lymph system pull out that excess fluid that’s developing from all of the damage done to the muscle tissue,” he says.

If you have access to a pair of recovery boots, like the ones by Normatec or Therabody, Browning says it could make a huge difference in how you feel in the days after the race. The boots are expensive to own, but some recovery centers offer them for $20 to $50 dollars per session. If you don’t have access to something this fancy, Browning says at the very least invest in a pair of compression socks for after the race.

Don’t Aggressively Foam Roll

If there’s one thing you’ll feel in the hours and days after running 26.2 miles, it’s tight. Hamstrings, calves, and quads get the worst of it, not to mention your upper back. You might find yourself reaching for your trusty foam roller to “work out” those muscles. Browning says to go easy on yourself.

RELATED: 5 Common Mistakes Runners Make When Foam Rolling

“That tissue is already damaged, so if you’re putting a lot of really heavy pressure that’s already beat up, you’re defeating the purpose,” he says. The same goes for deep tissue massage, which is another no-no for the first few days after the race.

Browning says that if you use anything, opt for a massage stick. “But you have to have the discipline to be very light and control the amount of pressure.”

A light pressure massage is another option if you’re just looking for a way to relax your muscles and brain. This goes back to Cucuzzella’s advice about stimulating the parasympathetic nervous system and increasing relaxation hormones.

Do Take Time Off Running

Even if you wake up the day after your race feeling like a superhero, taking some time off training is important.

“One of the biggest mistakes I see, especially after someone has a good race, is they feel super motivated and they go out and start training hard again immediately for the next goal,” says Cucuzzella. “This can create overreaching and overtraining really quick as your brain is kind of wired on adrenaline. But the bill will come due. So respect the distance and take some light recovery days, even weeks, depending on how hard the effort was and how sore you are.”

Browning encourages his athletes to take a full 10 days off of running after a marathon. He knows that amount of time can be tough, but says it’s so important because your body is so worn down. “For many people, running is a safe space,” he says. “And I respect that. But you have to recognize that post-event, your risk of injury is still high.”

Browning says that he believes motion is lotion and active marathon recovery like walking, swimming, and cycling is fine in moderation. Listen to your body during this time to make sure that you don’t overdo it.

Don’t Overdo Recovery

There are a lot of gimmicks out there that promise faster recovery. Cucuzzella says it’s not that complicated. Hydrate, fuel, rest, and try to get a good night’s sleep. Everything else, he says, are accessories.

Some miracle cures might actually do more harm than good. For example, those walk-in IV centers that promise optimal hydration…maybe skip those. At the very best, you’re just infused with vitamins that you’ll likely pee out.

“I would not do IV fluid after a marathon unless you know what your blood electrolytes are,” Cucuzzella. “After a running event, there is a potential condition called dilutional hyponatremia, and if given the wrong solution, this could cause harm. We no longer give IV fluid in medical tents without knowing what the serum sodium is.”

A good rule of thumb? Leave the medical stuff to the medical professionals.

Do Recognize Your Achievement

When you reach the finish line of your goal marathon, you have to internalize the moment. It’s not just the end of the race; it’s the end of an incredible training cycle where you sacrificed your time and body for a momentous achievement.

“No matter how many you’ve run, it’s always an accomplishment to finish,” says Browning. He often sees athletes not properly honoring their achievements in the marathon recovery process. “I’m a big advocate of taking time to celebrate and not just jumping back into regular life.”

There are a few ways to commemorate the marathon. First, both Browning and Cucuzzella say to treat yourself to a big meal—and don’t hold back. “This is time for celebration not for any strategic nutrition plan,” says Cucuzzella.

And if you’re feeling like that post-race beer, he says it won’t hurt to indulge yourself. “As long as you are not driving, enjoy a drink if that is something to help you celebrate and relax.”

The next day, if you’re able to, schedule some much-deserved time off work. Browning says your productivity is probably going to suffer anyway, so it’s best to take the day off and continue the celebration.

Finally, Cucuzzella says, one great way to celebrate your accomplishment is to express gratitude to all the people who helped you during training and the race—including yourself.

“I would thank every single person who supported you to accomplish your goal,” he says. “I would be grateful for the health and fortitude to be able to accomplish your goal.”