Runners cross the finish line of the 2016 New York City Marathon. Experts say you should take marathon recovery as seriously as training. (PA)

Fall marathon season is here. Thousands of athletes – from the fastest to the last – are training for the challenge of running 26.2 miles. If you’re one of them, you probably aren’t planning to cross the finish line. Maybe you should.

The moments after finishing a marathon can be euphoric. But the hours and days that follow can bring a world of pain: your legs will hurt, as will your arms. The walk will be difficult; stairs – even curbs – will seem insurmountable. Your feet – and your nails – will take a hit.

“For some people, especially beginner runners, this is the most pain they will ever feel in their life,” said Scott Trappe, director of the Human Performance Laboratory and professor of human bioenergetics at Ball State University. . “Recovery is one of the most underutilized aspects of a runner’s toolbox. You need to take it as seriously as your training.

Running a marathon is a grueling event, especially for beginners. The most important effect is on the muscles. Running depletes them of glycogen – the stored form of glucose – the main source of energy for muscles. Prolonged pounding of legs and feet on the pavement, especially going downhill, also causes microscopic muscle tears.

Running a marathon puts a strain on the heart, lungs and the body’s thermoregulatory system that controls the body’s internal temperature.

“Optimal function of all of these systems is reduced for hours and at least a few days after running a marathon,” said Michael J. Joyner, a physiologist and anesthesiologist at the Mayo Clinic in Rochester, Minnesota.

We asked sports medicine experts as well as a few experienced marathon runners to share their tips for a successful recovery:

What is the best way to relieve pain after a run?

If you must take something to relieve pain, do not take NSAIDs (non-steroidal anti-inflammatory drugs), but stick to acetaminophen, which doesn’t affect inflammation, said experts, who believe inflammation promotes healing.

“There is no doubt that NSAIDs interfere with some of the muscle pathways involved in muscle accumulation, turnover and recovery,” Trappe said. “After a marathon, if discomfort is significant, opt for acetaminophen rather than NSAIDs.”

“NSAIDs can interfere with the natural healing process,” said John L. Ferrell III, director of sports medicine at Regenerative Orthopedic Sports Medicine, which has several locations in the Washington area. “Plus, while they may provide temporary relief, they carry potential risks like gastritis and acute kidney injury.” »

What causes post-marathon pain?

For years, a buildup of lactic acid (lactate) – a chemical produced when cells break down carbohydrates – has been blamed for post-marathon muscle burning and soreness. That’s also a myth, experts say.

“What you feel in your muscles is the result of hits, microtrauma and energy depletion,” Trappe said. “Lactate is not the bad molecule everyone makes it out to be. Lactate production is actually relatively low when running marathons.

Lactic acid “probably plays a role in pain, but its role has been exaggerated,” Ferrell said.

Should you take an ice bath or a hot shower?

Some athletes sink into a tub of ice after a tough match or other intense competition. But “the emerging consensus is that hot is better than cold,” Joyner said. “It remains an open question whether this speeds up recovery at the cellular level or whether it just helps people feel better.”

Ferrell recommends starting with heat “because it increases blood flow,” he said. “You don’t want to ease the inflammation immediately, but once the healing process is underway, you can use ice after a few days.”

Amby Burfoot, who won the Boston Marathon in 1968 and is still running it at age 78, heads straight to the spa.

“My body is stiff and sore, and the hot water is very comforting,” he said. “I won’t be doing anything to stress my leg muscles over the next few weeks, so I don’t have to think about ice, anti-inflammatories and that sort of thing.”

Should you run or not run the next day?

The fastest runners often do this – their talent, training and body type allow them to bounce back quickly – but it’s probably not a good idea for the rest of us.

“Elite runners have covered many more miles and are also lighter,” Trappe said. Plus, having practiced beatings, “the overall trauma for them is not as great,” he said.

“They spend less time on the course,” he said. “They still get beat up but not as much compared to a four-hour recreational runner. The recovery profile is definitely different.

Don’t underestimate the healing power of rest. Most runners should take it easy and give their bodies two to four weeks to return to normal, he added.

He and others recommend light “cross-training” activities in the days after a marathon, such as swimming, walking and light cycling.

“Relish your accomplishment and opt for a period of active rest, which means modest levels of physical activity and stretching until your legs return,” Joyner said.

Burfoot, who has run about 75 marathons (he’s lost count), starts by doing recumbent bikes, spinning bikes, and very easy elliptical workouts a few days after the marathon.

“Nothing hard or high strength,” he said. “Maybe I’ll walk three to four miles a day in my second week, then start running in my third week. In the past, I wanted to return to training as soon as possible to prepare for the next starting line. Now my first thought is, “I can’t wait to start my two-week layoff.” »

Should you get a massage?

Some research suggests massage is helpful while others say the effects are inconclusive.

“It feels good, although not overly aggressive, and can be a nice reward to enjoy and definitely has a placebo effect,” Trappe said. “It may be beneficial, but the verdict is not yet in from a scientific point of view.”

Does it take longer to recover as you age?

“The older you get, the longer it takes” to recover, Trappe said. “We also become smarter and tend to respect the process more. »

Joan Benoit Samuelson, 67, won the first women’s Olympic marathon in 1984 and ran the Tokyo marathon in March.

“You can’t run miles and expect to fully recover from both training and running a marathon,” she said. “Don’t have high expectations. Train before and after running a marathon. Don’t think you can do high-mileage training weeks forever.

What should you eat after a marathon?

During the first 72 hours, stock up on calories and fluids for your exhausted muscles. Trappe recommends a healthy diet – complex carbohydrates like fruits and vegetables and foods low in saturated fat – but he understands that not everyone will do it because “you want to reward yourself and go out for pizza and a shake.”

Cheryl Bimler Link, 62, a retired information technology specialist from Dublin, Ohio, said she quickly forgot her post-marathon pain after a friend offered her a Bloody Mary in the race tent. runners.

“The tomato juice and salt calmed my stomach and made me feel good,” she said. “Or maybe it was the vodka.”

Connie Chan, 70, a retired college professor from Orleans, Mass., who ran 33 marathons, said she ate whatever she wanted for a few days, “including sandwiches with fries and can -be onion rings” – before returning to healthy health. diet.

Mary Harada, a retired history professor from Durham, New Hampshire, warns against binge eating. Decades ago, after her last marathon, she ate an entire frozen cheesecake.

“It was the stupidest thing I’ve ever done after a marathon,” she said.

How can you deal with post-marathon disappointment?

“The post-marathon blues are real,” Trappe said. “You were focused on this big goal, and now you don’t have that goal.” He suggests planning something big soon afterward, like a vacation, “just to give your mind something else to do.”

Julia Kim, 65, a technology executive from Boston, spends two days “swearing: never again,” then signs up for another.

Burfoot said these days he feels grateful after each marathon, never sad.

“I appreciate being able to reach another marathon and am grateful that I still have the fitness and strength to complete 26.2 miles,” he said. “And I hope I can do it again next year.”