Journey to Walking 26.2—After a Long Walk

After walking a long distance, there are things you can do to help with recovery.  Here are some things to keep in mind.

1.  Continue to hydrate for an hour or so after you walk.  Your core temperature will still be elevated and you'll still sweat even after you stop, so keep drinking water.  When your pee is light yellow, you are adequately hydrated.

2.  Eat a snack of carbs and protein within an hour of stopping.  (Some say just carbs; some say 50/50 carbs and protein; others say a 3 to 1 ratio of carbs to protein.)

3.  Don't limp around.  Instead, walk in a way that elongates your muscles to give them a good stretch.  This will help relieve stiffness.

4.  As tempting as it might seem, do NOT soak in a warm bath.  It will make you feel worse.

5.  If desired, use a pain-relieving gel like BioFreeze to relieve sore muscles.

Here are some expert sources for more information.

Marathon Recovery: The First 24 Hours
How to Recover from Your First Half Marathon
Hydration and Running


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