You'll feel even worse on the Tuesday

The first thing to do is get a space blanket around yourself as soon as you cross the finishing line.

Your body temperature will drop very quickly and make you feel very uncomfortable.

Try to get food and water inside you as quickly as possible as the recovery process needs to start immediately after crossing the line.

This can be difficult because the majority of people feel naturally exhausted, but get as much fluid down you as you can manage.

Pre-arrange to meet friends and family at a certain spot close to the finish, rather than dragging yourself around London's tube network.

If you can walk a few hundred yards, even if it is really slowly, that'll help.

At home, get in a hot bath or shower and ideally have a massage - but only a very light one because your muscle fibres will be so worn out.

Most people want to go to work the next day to milk the glory and collect sponsor money. That's fine - but take it easy.

I wouldn't recommend most people run in the first week - certainly not beginners.

Some very light walking in the park would be perfect, a little stroll on a nice spring evening, or try light swimming or cycling which is another excellent way to help your tired muscles recover.

Top up on good food and fluids throughout the following week and consider getting a good massage on the Tuesday or Wednesday.

It's important to stress what you've achieved over the past few months

The chances are, although you'll feel exhausted on the Monday, you'll feel even worse on the Tuesday.

This is because all your muscle fibres are torn and you will thousands and thousands of small tears in your muscle fibres because of the impact of pounding the road surface.

Think of it in this way: When we cut ourselves, a scab forms to stop the bleeding. The same happens inside your muscles where tiny pockets of scar tissue form and inhibit the proper supply of blood to the muscles.

The lightest of exercise will help break these down and allow the oxygenated blood supply to reach the damaged areas and begin the process of repairing them.

That's why non-impact exercise like cycling, gentle walking or swimming would be so fantastic.

Above all it's important to stress what you've achieved over the past few months.

Sometimes there can almost be a sense of anti-climax, and with it the attendant degree of depression after you have been focused for so long on this fantastic event, become part of this so-called family of runners, and then suddenly stepped away from it.

It is worth looking at a new challenge or something else to focus on.

But above all give yourself credit for what you have achieved. A lot of us are pretty good at doing things without giving ourselves the proper credit for it.