After the first race, rehydrate with an electrolyte sports drink, then go for a slow, 15-minute warm-down jog. After that, have a protein-rich recovery drink and be sure to eat a meal in the first 90 minutes. Later it’s ideal if you can get a very light massage, and an ice bath if required. Ice baths can be a challenge but you can lessen the shock to your feet by wearing two pairs of socks. Keep your calves and Achilles tendons exposed. To make an ice bath without buying bags of ice, use ice cream tubs to make huge ice cubes.
For the next couple of days do some gentle jogging and stretching to reduce soreness in the legs. By the middle of the week, have a slightly deeper massage; if that’s not practical, have a warm bath. If your legs allow, it’s useful on around the fourth day to gently fire up your neurological system again. As well as a light jog, do some easy strides or something like 4-5 x one minute at a brisk pace, with two minutes’ recovery. Two days before the second race, do an easy jog of 25 minutes, and try a short jog of 15 minutes and 4-6 medium-pace strides the day before the race. During the week eat well and get plenty of sleep. And be realistic – don’t try or expect to run as fast in the second race as you did the first.