After training...

Orizio

Just went jogging (not too much, first time out in months), what should I do immediately afterwards RE: food, stretches, water etc.

Thanks for any help.

Websters

keep taking on water but dont guzzle. within the hour of finishing a job id try to finish 1L. and in the next hour id defo be taking on some carbs to replenish energy storage. also a common mistake a lot of people make and i see it happening all the time in the gym is with folk stretching before they start running. its ok to do some really quick light stretches to limber up if you want. but the best stretch is a 5 minute brisk walk slowly increasing speed every 1 or 1.5 mins just to get you going. but make sure to stretch off fully afterwards. this means 15-20 seconds on each stretch.

Brian?

You need simple carbs and salts straight after jogging. Something like lucozade sport is ok if its all you have. Then eat a solid meal within the hour.

If you're jogging for more than 20 minutes, its not a bad idea to have water with you.

Personally I spend about 10 minutes after running stretching. Hams, quads, calves, back, shoulders etc. Sure if you're going to start stretching you might as well do the whole lot while you're warm, you can't be too flexible anyway.

Have a look over on the athletics/marathon/tri board, there's a lot of really experienced runners on there who would be full of great advice.