This week we go into how to recover from a marathon or ultra marathon. With a few big races that have just taken place we delve into how best to recover, the evidence base for the physical and mental recovery period and how you might feel in the days and weeks after a big race. There is often conflicting information about recovery periods so we do our best to sort the facts from the myths to help you all recover and get ready for your next big race! Here are links to the evidence we go through;

https://doi.org/10.1007/s00421-007-0504-x

https://journals.lww.com/nsca-jscr/fulltext/2021/03000/recovery_of_inflammation,_cardiac,_and_muscle.6.aspx

https://journals.lww.com/nsca-jscr/fulltext/2015/02000/compression_socks_and_functional_recovery.30.aspx

29(2):p528-533, February 2015.

https://www.mdpi.com/2072-6643/10/3/333

https://runnersconnect.net/marathon-recovery-plan/

https://www.sciencedirect.com/science/article/abs/pii/S1469029211000318

https://www.tandfonline.com/doi/full/10.1186/s12970-021-00468-8#abstract

https://link.springer.com/article/10.1007/s00421-017-3757-z

https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2022.812237/full

https://bjsm.bmj.com/content/27/3/205.short

10.23736/S0393-3660.17.03492-1

https://www.mdpi.com/2072-6643/13/11/4023

https://doi.org/10.1123/ijsnem.15.6.610

As always also go through our week of running and cover some recent race results, shout outs to listeners and some future topic suggestions. If you have any results you want us to cover or topics for future episodes, get in touch, or if you are interested in being coached by Paul (email Paul with 'podcast offer' to get a 10% coaching discount), please email us or connect on any social media. We will back every Monday with a new episode and here is how you can connect with us to help build the running partners community;

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