It doesn't matter who you are, if you run 26.2 miles you're going to be feeling it on Monday. That's why we asked our friends over at Aligned Modern Health to help us create a guide on how to recover properly so you can make into work on Monday, even if you don't want to.

Massage: But Do It The Right Way

Craving a massage after a long run is natural. Getting your tight muscles to surrender and relax feels amazing. Not to mention, after all that hard work, a little pampering is the least you can do for yourself.

While you’ll want to go for a post-run rubdown immediately, experts caution that strategically scheduling is key to recovery.

Aligned Modern Health Rehab Specialist Ed Cruzat says that a post run massage, when scheduled properly, can help improve blood flow to muscles during recovery after a tough race. It also helps flush out byproducts of hard exercise, reduce muscle soreness, improve range of motion, and break up scar tissue.

However, it’s important to remember that certain types of massages are almost like a workout of their own and can leave you sore. This is particularly important to remember if you have just completed the workout of your life, aka, The Chicago Marathon. If you massage too soon, you risk introducing more waste and further dehydrating your muscles.

Allow your body to heal itself for the first day after your race. This lets your body deal with any acute symptoms of post-marathon soreness, muscle damage, and inflammation. If you are going to take advantage of on-site, post-race massage, which many people do, make sure it’s done gently and save the Deep Tissue for later. When recovering, resist the urge to go for a “day after” run or workout. Instead, book your massage in advance for two to five days after your race. It’s a great way to celebrate and give your body additional rest.

Chicago Marathon runners can book with Aligned Modern Health’s Massage Therapy Team before 10/29 and receive $10 Off.

Roll It Out

While you are training, foam rolling can be an integral component of a before and after routine. Foam rolling keeps your tissues mobile and may keep you moving but it’s best to wait a couple hours after a marathon before you get your roll on.

Immediately following a marathon, your body is still in go mode, AMH’s sports rehab team cautions. On top of that, it’s undergone more stress and damage than a normal workout. A smart recovery will include at least 10-15 minutes of additional walking after your cross the finish line. Wait an hour or two before you begin to stretch and make sure it’s not static stretching. Foam rolling will ensure that you are Including dynamic stretches. This will help break up break up myofascial adhesions and increase oxygen flow for muscle recovery.

It’s good to remember that recovery time is just as important as any time that you put into your run. In fact, many elite runners will spend 1-4 hours a day on recovery alone. After a marathon, you should consider recovery a month-long process during which you may want to consult with a Sports Rehab specialist to ensure that your stretches are working towards for your body and not against it. The wrong type of stretches can set you back and do further damage to your muscles.

Need some inspiration? Check out this video, where Ed shares some of his favorite roll out moves for runners.

Hydrate, Hydrate, Hydrate

After wrapping yourself in that Mylar blanket, you’ll want to make sure you are still on top of your fluid intake. Ideally, you’ve been addressing your hydration status throughout the race. (Don’t forget monitor your sweat rate before your race!) Now it’s time check back in to avoid dehydration or hyponatremia, which comes from drinking too much during your race.

You should have lost 2-3 lbs during your run. Typically, you should drink 20 to 24 fl oz. of water for every pound lost. To avoid hyponatremia, it’s important not to drink large amounts of fluid until you are urinating regularly. As you hydrate, make sure you are urinating normally and continue to monitor the color until it’s a light lemonade color.

Functional Medicine expert, Dr. Jessica Hehmeyer of Aligned Modern Health, suggests snack plans that include liquid recovery and help you build your appetite for a larger meal. Within the first 30 to 45 minutes after your race, your muscles can absorb 50% more glycogen. Consider a smoothie at room temperature or if it’s cold day, soup is an excellent option. Strive for a 4:1 balance with your intake of Carbs to Proteins.

Stick With Your Nutrition Plan

Up until now, you’ve been eating to fuel your body to the finish line. When the marathon ends, nutrition for recovery begins. What you put in your body after the race will help your muscles mend more quickly and prevent further injury down the road.

If you find yourself feeling overly fatigued throughout your recovery, refocus on your nutrition strategy. Your body will need a steady intake of nutrients to repair muscle damage, fight off free radical damage and recover your immune system.

Immediately following your race, balanced snacking for the first four hours will help jumpstart the repair process. This is when your body is primed to refuel muscle carbohydrates. Grab a snack that is 4 carbohydrates to 1 protein. There will be appropriate snacks at the finish line but you may want to pack your own to enjoy as you walk towards your friends and family. Bananas, pita bread, energy bars, and smoothies are good on-the-go options.

Keep in mind that your food choices are also restoring fluid and electrolytes lost in sweat and providing nutrients to help repair muscle damage. Soups and smoothies can offer the calories you need while being gentle on your stomach. It’s normal to find that your appetite is diminished later on. Be sure to balance your snack and meals with 10-21 grams of protein. This will help you consume a smaller amount of carbohydrates but still get results your body needs. Eating a protein-rich snack before bed (like yogurt, nuts, hummus, or a couple strips of turkey bacon) can help accompany the muscle repair your body will go through overnight.

In the first few days of your recovery listen to your body’s natural cravings and continue eating a healthy diet. Fruits, carbohydrates and proteins will help your muscles repair while also giving your immune system a boost of vitamin C and antioxidants that will fend off free radical damage.

Don't Sit For Too Long

After a marathon you may want to take a seat and never get back up – or so it may feel. With 20 marathons under his belt, ultra-marathoner and Chicago Chiropractor, Dr. Vince Roberts knows this all too well. To avoid cramping muscles, Dr. Roberts says, don’t sit down until you’ve had a chance to walk and stretch a little. Try to walk for at least 15-20 minutes. Once you get to your hotel or home, take time (at the right time) to stretch and roll out. Then opt for an ice bath for another 15 minutes. Afterwards try to walk around and loosen your legs. Take it easy for the rest of the day. Before bed, you can take a warmer bath with Epsom salts to remove excess toxins and help you sleep.

After your race, you may feel like checking out for a week-long vacation, but Dr. Roberts urges his patients to keep in mind that running a marathon literally puts a lot of mileage on your body.

“It’s like having a car, the more miles you put on, the more you may want to work with a professional to keep things running smoothly,” he says. “Be patient with yourself but know that timing is important. When you need help or have questions along the way, ask a Physical Medicine professional.”