Last Lap:You collapse over the finish-line. Your body is screaming at you for putting it through such toil. Your first thought is 'never again'. Ian O'Riordanreckons by your second thought you could well have dropped the 'never'

Of all the guarantees that come with running a marathon - muscle soreness, blisters, acute dehydration, etc - perhaps the most inevitable is your first thought should you make it across the finish-line: something along the lines of "never again", followed by a familiar swear word.

There is always the possibility that running 26.2 miles may actually feel effortless. In that case, you were either totally numbed by the pain - or you're a Kenyan, born and raised at altitude, and ran several miles to and from school.

The rest of the time, pain and suffering are not an option. There's every chance that the one thing driving you toward the finish-line is the thought that "come on, once this is over, I'll never run another step" - and that may well be the case.

Con Houlihan has described marathon running as the equivalent to conquering a horizontal Everest, and one thing is for certain: no one is saying it will be easy.

However, just like the muscle soreness and the blisters and the massive thirst, the thought of "never again" will soon subside. In that regard, marathon running is a bit like childbirth (not that I've experienced the latter). In fact, another of the guarantees that comes with running a marathon is that the first time won't be your last time. Unless, of course, the experience is too horrendous to ever forget - and don't rule that out either.

At some point, though, the idea of running another marathon will start to become more appealing. Of course, Dublin could be that second or third marathon, but, either way, the post-marathon experience is a learning process as much as the pre-marathon experience. For a start, your body will be experiencing varying degrees of exhaustion, depending on the amount of preparation, the level of exertion on the day, and the conditions in which you've just run.

There are a couple of important pointers toward addressing this exhaustion, which will not only help in the post-marathon recovery process but also improve the chances of you planning your next marathon sooner rather than later.

There isn't a whole lot you can do to prepare for this process in advance, beyond putting a few beers in the fridge for the evening after, or practising to walk backward down the stairs, which will be hard to resist for days afterwards such will be the leg-muscle pain. And, of course, it's a good idea to make an appointment with a massage therapist.

If you end up collapsing across the finish- line and need to be dragged away for medical attention, you won't be the first victim of total marathon exhaustion. Naturally, that's the extreme reaction. Mostly the reaction is more muted, and while both legs will be close to buckling, or swimming in a sea of lactic acid, it's a good idea to walk around for 10 or 15 minutes to help offset the unavoidable stiffness.

Marathon veterans may even be tempted by a brief cool-down, an easy 10- to 15-minute jog that will pay dividends in the days to come. For the majority of finishers, that would be unbearable. Instead, the immediate concern is rehydration. Be careful of overdoing the sports drinks, which are highly concentrated in sugar and could cause an upset stomach if consumed too rapidly. It's better to dilute them with water, or combine with water, but don't get carried away. For best results you'll want to be drinking small amounts at intervals for the rest of the day.

Despite the huge calorie consumption in running a marathon it could be several hours afterwards before the hunger pains set in, but, as with the rehydration, it's best not to get carried away. Ripe bananas are a good way to start, and carbohydrate-cravings will soon set in - bread, cereal, chocolate, etc. Protein consumption is also important in the hours afterwards and obviously there'll be no guilt at all in ordering the 20-oz steak. Even vegetarians may be tempted.

Those planning a little celebratory drink will be glad to hear a few beers won't do the recovery process too much harm provided plenty of water is also consumed. They'll go down particularly well and you'll also amaze your friends at the infrequency of your bathroom visits. Just beware of the rapid onset of intoxication and, needless to say, leave the car at home.

The post-marathon recovery process takes on a new meaning the morning after, and the realisation of DOMS - delayed-onset muscle-soreness. This is brought on by microscopic muscle damage caused by the repeated eccentric contractions and results in very noticeable pain in calf, quadricep and even buttock muscles. In other words, you'll be walking around as stiff as a brick. Just go easy on the yelling out loud.

Emil Zatopek, arguably the greatest distance runner of all time, described the feeling after his marathon victory at the 1952 Helsinki Olympics: "I was unable to walk for a whole week after that, so much did the race take out of me. But it was the most pleasant exhaustion I have ever known."

The Czech runner, by the way, had already won the gold medal in the 5,000 and 10,000 metres, but he wasn't exaggerating the level of pain almost all marathon runners experience for days afterwards. DOMS can take a day or two to reach its peak, the effects then lasting for up to five days.

The big question of when to resume running is open to debate. Some argue there is no point running again until that pain subsides, others say an easy run in the days afterwards will help ease the pain.

There's little to be gained in running a day or two afterwards. It's probably better to rest - and the body certainly deserves it - but, mentally as much as physically, it's good to get out three or four days afterwards.

Some alternative exercise - a swim or a bike-ride - also comes recommended because it helps get the blood flowing through the muscles again without subjecting them to the impact of running. And that appointment for a massage will suddenly be very appetising. The experience should be pleasantly uncomfortable.

There is also the danger of sustaining some minor injury in a marathon - a slight Achilles tendon tear; a hamstring strain; or some acute knee pain, which may require longer periods of rest or more active recovery (ice, stretching, etc), and if lingering beyond several days or weeks, professional medical attention.

One further side effect of marathon running is a depressed immune system, so it's important to eat well and get plenty of sleep for the rest of the week.

Unless the marathon proved one long run through hell, the thought of where and when to run next should soon take hold.

For some, the marathon is an annual challenge, for others that's not frequent enough, but to really enjoy the experience it's best to take at least six months before embarking on another 26.2 miles.

"One less thing to do in life," says the finisher's T-shirt, but that doesn't mean you can't do it twice, or even more.

Where Next?

Ian O'Riordan's top five marathons for 2008:

Outside the obvious - New York, London, Boston, etc - almost every major city in the world now hosts a marathon. Some of better ones . . .

Dubai, UAE (January)

A little soon after Dublin, but for those eager to get going again the race is well organised (by an Irishman, Peter Connerton) and temperatures are relatively mild. With direct flights and the promise of top-class hotels, sandy beaches and shopping, this could be the ideal marathon-vacation combination.

(www.dubaimarathon.org)

Stockholm, Sweden (May)

Ranked at number one by the Ultimate Guide to International Marathons, Stockholm boasts ideal conditions, a flat course, and a beautifully scenic route, with half the race entries reserved for overseas runners.

(www.stockholmmarathon.se)

Venice, Italy (October)

Obviously most of the course is outside of the narrow canals and waterways, but Venice still offers a unique marathon setting, especially the finish, and a highly romantic setting for the post-race recovery.

(www.venicemarathon.it)

Bridgetown, Barbados (December)

One of the fastest-growing marathon locations, and no prizes for guessing why: "Come for the run, stay for the fun," say the organisers.

(www.runbarbados.org)

Honolulu, Hawaii (December)

The ultimate marathon vacation. The third-biggest marathon in the US, Honolulu finishes on the famous Waikiki beach, and within minutes of finishing you can be recovering in the calm Pacific waters while sipping a freshly made mai tai. Paradise.

(www.honolulumarathon.org)