(HealthDay News) -- Preparing for a marathon requires lots of training and preparation. Preparation afterthe race is just as important, experts say.

The American Council on Exercise mentions these suggestions for the hours and days after the big race:

  • When you've finished, gradually cool down for five to 10 minutes. Promptly change into dry, warm clothes.
  • Ice your tired muscles (avoid a hot bath for one to two days) and lightly massage the muscles that are sore or hurt.
  • Drink plenty of fluids, including water and juice, to help replenish lost electrolytes and sodium.
  • Drink a protein or carb shake within 15 minutes of finishing the race.
  • Check for injuries such as blisters or rashes, and promptly treat them.