As a general rule, when trying to figure out the best timeline, you should allow yourself one day to recover for every hour you spent racing.

In fact, many runners complain of post-race insomnia and become anxious at the thought of their body being unwilling to recover because they cannot get good sleep. This sensation does fade over time.

You might also consider massaging or foam rolling to squeeze out the lactic acid and keep the muscles supple.

No matter what you do, you have to keep moving and staying mobile. Some good stretches you should make sure to complete during this time include quads and hamstrings stretches as well as your torso.

Eating a simple bagel or some trail mix helps to give your body energy for that post-exercise burn that happens as your metabolism continues long after your body has stopped.

After you cross the finish line, there may be a temptation to collapse on the ground like spaghetti and layout. Resist that urge. Bring yourself to a slow stop and keep walking. It may take up to 30 minutes to cool down. This will allow your body to gradually lower your heart rate and body temperature. It is important that you remain hydrated even

recommend taking vitamin C supplements and immunity boosters following the race. One study found that 33-68% of Ultra Marathon runners will experience an upper respiratory infection in the two weeks following the race.

Well, I believe the secret to this during the race is to have gratitude. Have gratitude for being able to make it to this point. For your body in carrying you this far even though you have and are pushing it to its limits. For your health. Be grateful for your support—the people cheering you on. Remember that our bodies were made to move and have

Find a few techniques that work for you and practice them during your training. That way, when you get to race day, you will automatically slip into that train of thought and begin practicing your appreciation during those moments of solitude.