See how three well-known runners recover after long efforts:
Mo Farah
2012 Olympic 5000- and 10,000-meter gold medalist
"I immediately stretch for 15 to 20 minutes while my muscles are still warm and supple. Then, I put on some dry clothes, prepare an electrolyte drink, and eat food. Shortly after, I'll shower and sleep for about an hour."
More: The Best Marathon Runners of All Time
Molly Huddle
American record holder in the 5000 meters (14:42.64)
"I try to eat something within the 30-minute window for recovery. If I drive somewhere, I'll have a PowerBar in the car. I also take an ice bath right away—once I cool off I don't want to get in. It's harsh, but you feel better afterward."
Mark Bittman
Author, New York Times food columnist, and runner
"If a run is longer than 12 miles, I eat as soon as I possibly can. The rule is some carb and some protein: whole-wheat bread and peanut butter, or a banana and a hard-boiled egg. But the rule is often broken in favor of whatever is around."
More: 10 Superfoods for Endurance Athletes
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