The day of your race, eat the same as you do on long training runs/walks…my favorite pre-race meal in training: the “Elvis Bagel” (peanut butter and banana on a bagel)…

After the event, within 2 hours of finishing, have a recovery drink with protein in it. There are commercial products but chocolate milk works as good as all these scientific mixes…

“Marathon feet” are common to get in the middle of the night post race…This again is due to inflammation of the soft tissue structures and easily preventable. When you get back to your home or hotel room, a simple immersion in an ice bath for 15 minutes will prevent this happening to you!…

Do not get a post event massage until a minimum of 2 hours after finishing the race…Do not try any new stretches or have someone stretch you out again until 72 hours have passed…

Give yourself two or three days of rest before starting your training again. Try a nice swim in these days, but allow yourself some recovery time.