I share some of my personal tips for optimal recovery:

1. A soak in a creek or a cold bath/pool will help flush your muscles of metabolic wastes.

2. Be sure to go for an easy walk, hike or run each of the next few days to help reduce soreness and tight muscles. Adequate sleep is also essential.

3. Instead of NSAIDS (aspirin, Ibuprofen) that may have harmful side effects, choose natural, food based anti-inflammatories. An all natural supplement that works really well is Tissue Rejuvenator (Get 15% OFF) from Hammer Nutrition.

4. Drink plenty of water and eat a clean, Wholicious Living diet with lots of natural antioxidants and anti-flammatories such as turmeric, ginger, berries, flax oil and wheatgrass.

5. Try to put your legs up a couple times a day. Compression socks or shorts may be beneficial as well. I wear Correct Toes after races which feel so good and keep my feet healthy.

6. Gentle massage after a race can really be beneficial. I sometimes use a foam roller.

The quicker you recover, the quicker you can get back to doing what you love!

Damian Stoy is a professional ultra runner who has been injury-free for over 10 years. He offers online services, workshops, private lessons and nutritional coaching.