Episode 50 Marathon Recovery

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; email us at [email protected] Share this link to friends and family so they can subscribe   http://running-partners.captivate.fm/listen Paul’s running coach website www.paulgriffithsrunningcoach.com Alis Strava http://www.strava.com/athletes/2163809 Ali’s Instagram http://www.instagram.com/twenty.six.point.two/?hl=en Ali’s Facebook https://www.facebook.com/alison.griffiths.58/ Paul’s Strava http://www.strava.com/athletes/10421356 Paul’s Instagram http://www.instagram.com/griffsrunning?igshid=NGVhN2U2NjQ0Yg== Paul’s Facebook https://www.facebook.com/paul.griffiths.77312 Our YouTube channel https://www.youtube.com/channel/UCwc3oBawuCiG-5ldXWfN-PQ Our website https://running-partners.captivate.fm/ Learn more about your ad choices. Visit podcastchoices.com/adchoices