After your long run, think of the three C's: CHOW, CHUG and CHILL.

CHOW We don't mean a pasta dinner after you shower and change. "It's impportant to get something in your system AS SOON AS YOU STOP RUNNING, says 1993 World Championships Marathon gold medalist Mark Plaatjes, a practicing physical therapist. "There's a 15-minute Window when the body absorbs maximally, when it's storing more glycogen in the muscles. And that's a key to rebounding from any long run."

Whole foods are sometimes rough on stomachs tenderized from 20 miles of running, so think liquid - fruIt juices, carbohydrate drinks - when you think fuel. Those with cast-iron stomachs, however, can indulge in bagels, bananas, cold macaroni - anything high in carbohydrates,

CHUG. No matter how slow you go or how much you drink, your body will be dehydrated after a long run. "And when you're dehydrated', your heart's pump-ing sludge' F,, says (Reith) Erantly, "though yu may not feel it until the middle of your next hard workout.

So drink copiously - way beyond thirst. One well known runner downs a 2-quart bottle of Gatorade as soon as she finishes, and another one within thehour. Goodrule: Drink one quart of fluid for every half-hour of running.

CHILL. Afterlong runs Plaatjes, bottle of fruit juice in hand, heads for his garden - and he's not checking on his baby squash. "I'll take the hose and stand there spraying my legs with cold water, 10 minutes each leg, " he says. Cold water constricts blood vessels and muscle tissue and prevents blood from pooling in your legs.

Nongardeners can try a cold shower directed at the legs or ice massage with an ice pack or ice cup. "Resist the temptation to jump into a hot bath or hot shower right away'", says Plaatjes. hot ot water may feel good, but you 're actually inhibiting recovery that way.

Gentle stretching and massage can also be a part of your recovery routine. And remember: recovery continues for several days "Runs should be very minimal, very comfortable and very easy," says Plaatjes. "Besides, slow jogging also aids in flushing wastes from your legs"

Resource: "Long May You Run ", Runner' s World, August 1995):