We all know after a particularly tough run, there can be stiffness for the next day or two, and the next run can feel like dragging a piece of lead around. These effects are often accepted as part and parcel of running, but with a good post-run recovery program they can be alleviated, and you might be vary surprised how soon your legs start feeling fresh again.

One important thing to bear in mind is that the race warm down should begin even before you reach the finishing point of your run. Use the last ten minutes to slow it right down to a steady jog, going down to a walk in the last five minutes.

Much of the after-race discomfort is caused by a build-up of lactic acid in the muscles, so immediately after you finish a race, the first thing to do is fill up the bath with enough cold water to immerse your legs in and get into it! The cold water causes the muscles to contract and expel the lactic acid. The cold water bath has been made famous in recent years as a result of its use by the marathoner Paula Radcliffe, and now it is used by world-class athletes in many sporting disciplines.

The next step is to give your legs a light massage using some massage oil (or olive oil if you have nothing else). This helps to restore the circulation and expel any toxins from the system. Start with your feet first and work your way up the legs, directing the massage strokes away from the feet towards the heart.

The after-race stretching you can do either before or after the massage - try to keep any serious stretching until fifteen or twenty mintes after the run, as your legs are understandably a little sensitive to sudden stresses. After massage and stretching, one very nice thing to do is a leg drain, where you lie on a floor and place your feet on a nearby wall. This allows the blood, and all the gunk that you just expelled from your muscles as a result of your cold bath, to drain away from your legs and get replaced by fresh blood.

Then there is the question of what to eat or drink after the run. If your muscles are lactating badly, it might be a good idea to take some sugar based drink. Aside from that, the main priority after the race is to get protein into the system to help the body's regenerative systems. If you're not feeling too much like solid food, a shake can be ideal - you can combine eggs, bananas, protein powder, and juice. If you have perspired a lot during the run, you might also be short of certain electrolytes like magnesium or potassium that are also essential for muscle recovery, so you can also take mineral supplements.

These are just general tips, and you can experiment and see what works with your own body system. By trial and error you can soon have a warmdown program that works for you and leaves you feeling fresh for the next race.

(The photos, by the way are of the article author, Shane Magee, getting massaged by his younger brother after last year's Dublin Marathon)