What should you do immediately after a marathon? Have an ice bath? Stretch? Book in a sports massage – what would you recommend and when?
I would recommend all of those if facilities allow. Ice baths are important in reducing inflammation. Massage will also aid in flushing out those waste products.
Stretching should be done for a prolonged period of time but you must be aware that due to heightened metabolic responses from exercise you won’t get the true benefits, so I would recommend stretching again at night just before bed as this stimulates a different part of the nervous system.