Get a stretching session in before you cool down. Stretch the following and hold each stretch for 30 seconds. I have made all stretches standing in case there’s no where to safely get down on the ground.
Calves the back of your lower leg
Hamstrings are found at the back of your thigh
Quads are on the front of your thigh
Glutes are a fancy name for your backside muscles
Pecs are found of the front of your chest from your arm to your breast bone
Lats are found on the side of your body from your arm to your back
If you felt any specific areas of tightness when you stretched try releasing the spot with a spiky ball, lacrosse ball or foam roller for 60 seconds before attempting the stretch again.
Go for a short 10 minute walk at a couple of hours after your run and repeat tips 1 and 2.
Set alarms on your phone to remind you to rehydrate throughout the rest of the day. Your body absorbs water better when taken in small amounts throughout the day. Dilute gatorade or similar in water to add salts and sugars back in. 1 part gatorade to 3 parts water is a good ratio.
Get any injuries assessed as soon as possible to get fastest recovery time without any annoying complications. Rest, Ice, Compress and Elevate before you can get to your appointment.
Note: If your into using mobilisation techniques such as flossing or wearing post exercise compression gear do it, it aids recovery enormously! I prefer to show people how to do this properly in a 1 on 1 session before they try it for the first time, so I would only try this if you have done it before with a professionals help.