The first thing you want to do after the long run is drink 8-16 ounces of Gatorade or Powerade. This will help to replenish electrolytes in your system. In addition to this you want to change your shirt. By taking this course of action you cool your nervous system down. Furthermore you want to get your carbs and proteins. A popular choice for this is chocolate milk. A warm shower is ideal after this so that your body can rebalance its temperature. It is important that you stretch within an hour of your run. Refueling again is ideal to restore glycogen to build and restore muscle fibers. Putting your legs horizontally for about a half hour helps to. Lastly a good ice bath is ideal.
As you can see that by taking some small measures those nagging aches and pains can be eradicated.
As you can see that by taking some small measures those nagging aches and pains can be eradicated.