MOORHEAD — The training for the Essentia Fargo Marathon is often a several-month deal, runs done in the cold of winter with the goal of peaking this weekend. It takes time and plenty of strategy.

So runners completing the 26.2 miles of Fargo and Moorhead on Saturday take note: it may be wise not to ignore the hours and few days after the completion of the race. In other words, perhaps don’t lay around soaking down alcoholic beverages at pace akin to a six-minute mile.

Ryan Ehrmantraut, a physical therapist at Essentia Health, recommends an ice bath for the legs to help with taking any inflammation away. In addition, keep moving, rehydrate with water or other fluids and find a way to get salt back in the system. That should help alleviate some of the soreness in the following days.

“You’

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