马拉松式的长跑后该如何恢复？请遵循专家们提供的以下意见：

1、跑完全程后应该有一个5～10分钟的凉身过程，并适时换上干燥、且温暖的衣服；

2、跑完全程后的2天内请不要泡热水澡，但可以轻轻地按摩可能受伤的肌肉；

3、跑完全程后请多喝水和饮料，特别是有助于运动后恢复的功能饮料，以补充在长跑过程中丢失的电解质，如钠；

4、请于跑完全程后的15分钟内喝上一杯或一瓶含有丰富蛋白质的饮料；

5、跑完全程后认真检查您的双脚，如果发现有水疱或皮疹，请及时找医生处理或治疗。

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

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

1、When you've finished, gradually cool down for five to 10 minutes. Promptly change into dry, warm clothes.

2、Ice your tired muscles (avoid a hot bath for one to two days) and lightly massage the muscles that are sore or hurt.

3、Drink plenty of fluids, including water and juice, to help replenish lost electrolytes and sodium.

4、Drink a protein or carb shake within 15 minutes of finishing the race.

5、Check for injuries such as blisters or rashes, and promptly treat them.