As you are entering your busiest period of training I thought I would offer some tricks of the trade for recovering from hard sessions and races. Remember your training is not just about how well you train but, also how you recover. Whether you are in the gym or out on a run, it is human instinct to push our bodies to the limit. No pain, No gain!

In endurance running this is not good advice, especially for beginners. If you have not been to the gym or played football for months and suddenly pump iron or play for an hour you can expect your body to know about it the next couple of days. This lesson can be used in your marathon training in this final preparation phase. You are entering a period of races and long runs that will push your body to new boundaries. Yes, you need to push yourself hard but, have in the back of your mind the rest of the weeks training program.

What is the point of running your feet in to the ground if your body is going to be fatigued for the next few days resulting in missed or reduced training? This leads me to the first of five tips:

1.       Listen to your body.

An all out last mile in a half marathon might reduce your half marathon personal best but, if it leaves you with a limp what is the point?

2.       Watch out for the weather.

This is almost the same point as above but, worth mentioning. Let’s say you have a long run planned for Sunday. This is the main session of the week but, the forecast is cold rain and wind. Sending your body out there without sufficient clothing is a recipe for disaster! Think, if you catch a cold or make yourself ill, you will miss a week of training in return for a 2 hour miserable run. Can you sensibly rearrange this long run later in the week? Or swap it with the Saturday?

3.       Stretch when you are tight!

When your legs get tight from hard training they will stay tight until they are released. The pain may go in a couple of days but your legs will remain tight. You need to stretch a lot on recovery and easy run days. I do not recommend extreme stretching immediately after a hard/long run. You have spent two hours tightening your muscles up and then you want to stretch them as far as you can?... Something must give and it will probably be a tear!

4.       Stretching is not always the answer.

Stretching will certainly help but sometimes your legs need a bit more tender loving care. Sports massage or even self massage can help in this situation. Click here for more information.

5.       Go hot and cold!

Remember icing can reduce swelling immediately after you pick up injury. It is also good to remember niggles or fatigued muscles require fresh blood to help your body repair any issues. A bag of peas (2-3mins) and warm water (2-3mins) repeated 2-3 times whilst you watch your favourite TV program will help! Note: I do not suggest eating these pea’s after but, each to their own!

So there you have it, 5 secret tips to help prevent and deal with training injuries or illness. Sure there are more tricks of the trade and I would be interested to hear any from regular readers in the comments box. If you have any questions regarding your training please get in touch as I would be happy to help fellow lonely soles!