You mean you have to do something after the run is over? Yes! Sometimes injuries occur as a result of not giving your fatigued muscles the cool-down they need and deserve. Follow these three simple guidelines after every long-distance run, and you'll feel better.

Drink and Eat

You've sweated the miles, burned off the calories, depleted glycogen, and torn down muscles. There will probably be food available from the race organizers when you reach the finish line. After stretching, enjoy your post-race foods, focusing on getting protein and carbs from foods like bagels, bananas, and yogurt.

When you get home, you may be hungry again. Although this isn't an invitation to pig-out and throw all dietary caution to the wind, the maxims “I eat, therefore I run” and “Eat, drink, and be merry” each apply in moderation.

Cool Down

It is important to cool down once you've crossed the finish line by walking for 10–15 minutes or by jogging at least a half-mile to bring your heart rate down and to minimize muscle stiffness. It may sound crazy, but your body will in fact feel better for it.

Stretch

After you've walked or jogged a little and had something to drink, stretch thoroughly while your muscles are still warm. This can't be stated strongly enough, since your muscles will probably be tight from the long distance that you've covered. Don't wait until you've cooled off or you're more likely to hurt yourself. Also, stretching warm muscles helps make them less stiff and painful later on in the day.