#6: Refuel
As a rule of thumb, you should try to eat a meal or snack as quickly as possible after getting back from a run.
More specifically, aim to eat within 30-60 minutes of getting back from your run.
Make sure that your meal or snack contains carbohydrates , to replenish your lost glycogen stores, andprotein , to help repair and rebuild your muscles.
Registered dietitian Mackenzie Burgess spoke to Marathon Handbook;
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The Best Post-Run Routine: Do These 9 Things After Every Run
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Post running routine is as important as training itself.
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