DON’T REST ON YOUR LAURELS

Steps runners need to take after the race

Runners tackling the Boston Marathon have spent several months pushing their bodies to the limit in preparation for the big day.

But what happens when those 26.2 miles are behind them?

Jennifer Hathaway, a physical therapist at Massachusetts General Hospital who will be at the finish line, lays out some recovery tips for the minutes, days and weeks after crossing the finish line.

Immediately after: Getting into warm, dry clothes — which includes a change of shoes — should be the first order of business, Hathaway said.

But most importantly, runners should do what seems counterintuitive after several hours of intense exercise: keep moving.

“You want to make sure you gradually cool your body down. Do some gentle walking for about 10 minutes,” Hathaway said. “If you stop moving, you can get stiff and really sore.”

Next, she said, the body will need food after depleting all its resources. Something with carbohydrates to replenish energy and protein to help repair the muscles — like chocolate milk — is ideal.

Don’t: Although some gentle stretching is encouraged to lubricate the joints, don’t take it too far. “Even though you’re going to feel super tight, you want to avoid aggressive stretching,” she said. “Just move the joints in a repetitive motion to help clear some of the byproducts from muscle damage.”

Days after: Even in the following days, it’ll be important to replenish electrolytes and stay hydrated, Hathaway said. Drinking water mixed with a little Gatorade is a good way to avoid getting too much sugar at once.

Runners should go on short walks to keep the muscles moving, she said, and compression socks can help with swollen feet.

“They can give those venous and lymph systems assistance and help keep the blood pumping,” Hathaway said.

Though the jury is out on whether massages help with recovery, Hathaway said something light can be soothing for the muscles.

Don’t: “The first thing is you want to make sure you’re not not doing anything,” Hathaway said. “Total rest isn’t going to help. It’ll prolong that muscle stiffness.”

Weeks after: The body can take up to 36 weeks to recover from a marathon, Hathaway said, so it’s important to sustain that self-care.

Though some runners want to get back to running, low-impact exercises and cross-training are encouraged until week two or three.

And the first several runs should be short — 30 minutes or less — and slow.

“The biggest thing we always tell people is listen do your body,” Hathaway said. “If your legs still don’t feel ready for it, don’t push it. Keep an eye on how you’re feeling globally.”

Don’t: Even if the muscle cramps and stiffness go away, don’t forget the recovery process could still be underway. “Especially for charity runners who aren’t trained athletes, you want to take it easy,” Hathaway said.