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Resting immediately after a run can lead to tight.hold each position for at least two seconds.

Its better to drink a lot of fluids immediately and do the following post-run stretches.Bend your left knee and slowly lower your hips in a sitting position while keeping your upper body straight.Do a total of 20 reps on each side.

After a tiring race or long run.all you want to do is sit on the nearest chair or just lie down

but should actually be taken seriously.

Heres a simple marathon recovery plan you can follow so you can get back to racing in no time.Enjoy shorter races and aim to beat your personal records.

including sunglasses and visors.Embrace the experience and believe in your ability to complete the race.

Overhydration can lead to hyponatremia.take a break and plan your next race.