Marathon Recovery Tips - The Keys

This is a topic on which much has been written and most of it I would agree with.  You have to find what works best for you.  I just want to highlight those things that seem to work best for me and perhaps for you as well.  First, do listen to your body as you test it.  You will likely not want to do much of anything, but you must move, stretch, hydrate, and eat.  Here are my recommendations:

1. Keep moving after the marathon.  In larger races you have no choice since you have a lot of walking afterward.  If I stop after a race even with electrolyte supplements, I am likely to cramp.  I try to net out at least a mile of walking after a long race.
2. If you can get a quick massage and some gentle stretching in, now is a good time for it.  If you have to wait in a line for it, spend the time stretching and lightly pacing to keep from stiffening up.
3. Get plenty of water, electrolytes, and carbs back in quickly.  Your body is thirsty for nutrition.  You may not feel like eating, but you can probably handle OJ and yogurt.  Reverse carbohydrate load over the next day or two.
4. Remember that recovering from a marathon is a lot like recovering from an injury.  Remember RICE (Rest, Ice, Compression, Elevation).  You need to guard against inflammation which is going to slow your healing and trap all that lactic acid in your muscles causing pain tomorrow.  So, find some ice and a way to put you feet up after your walking.  Some Motrin will help with the inflammation as well. If you can find an ice bath or cold pool/lake, that works as well.  Ice is my favorite recovery tool.  A nap in the afternoon will be blissful.
5. You may not feel like running or even walking for a few days, but you be glad if you at least do some spinning or power walking the next day.  Just remember to start out really slow.  Listen to your body, but not 100%.  Your body will probably tell you to do nothing.  The spinning or walking will not only warm up and loosen the muscles, but will aid in flushing the remaining lactic acid and byproducts of your muscle.  Your muscles and joints may be sore, but they should no feel like they are grinding.
6. When you get back to running, keep it slow and try to keep your heart rate to no more than 75% of max for the next week or two.  Now is not the time for machismo. Sometimes I am running lightly by Tuesday.  Sometimes it is Wednesday.  In my earlier marathons, it was not until Thursday.