Post run snack: Chocolate Milk is a must. ( Protein ingested early has been demonstrated to reduce muscle soreness, 4:1 Carb:Protein ration typical of flavoured low fat milk drinks has been shown to be optimal. Don't have any links handy - but google should turn'em up - I anecdoatally agree it works. :-)
Go for a run: I think it's okay to leave this 2-3 days as long as you're otherwise mobile - walking/cycling.