Media

*Ice bath/cold bath

Please do check for the contraindications before doing that.

As soon as you finish to run fill the bathtub with cold water and if you have some ice, put it inside. Dip your legs covering your midsection with rubber (I use a plastic bag). After 10 minutes dry your legs with a towel, have 5 minutes of rest and take a warm shower.

Eat & drink... Water!

Please do check for the allergies before doing that.

After your performance you need to eat as soon as possible carbohydrates

You have a 2 hours window in order to do that.

A nice plate of pasta with tomato sauce and extra virgin oil is simply perfect.

Drink also plenty of water, without exceeding. 2 litres in 24 hours should be enough.