Run Smart, Recover Smarter: Your Pre-Training, Post-Marathon Recovery Guide
So, you’ve signed up for the Edinburgh Marathon on May 24/25? Brave. Brilliant. Slightly bonkers (but in the best way). Whether you're chasing a PB or just aiming to cross the finish line upright, one thing’s certain—what you do before and after the race matters just as much as what happens on the course.
Here's how to prep like a pro and bounce back without your quads filing for divorce.
Before the Race: Train Hard, Recover Harder
1. Sleep like it’s your job
Seriously. Deep sleep is when your body stitches muscle fibers back together and processes all the madness you’re putting it through. Eight hours. No scrolling.
2. Fuel like an athlete, not a TikTok influencer
Eat real food. Carbs are not the enemy—they're your energy source. Think sweet potatoes, oats, bananas, and all the pasta your pre-race soul desires. Hydration? Don’t wait till race week. Start now.
3. Recovery isn’t a treat—it’s part of the training plan
Add in mobility work, stretching, and regular sports massage. Bonus points if you sneak in a sauna, HBOT (Hyperbaric Oxygen Therapy), or Infrared session to boost blood flow and speed up repair.
After the Race: The Art of the Comeback
1. Move. Gently.
Your legs will scream. Your ego might want to jump back in. But real talk? Walking, stretching, or a light swim is enough for day one. Listen to your body. (And maybe your physio.)
2. Eat the damn carbs (again)
Recovery isn’t the time to restrict. Your body needs nutrients to rebuild. Think anti-inflammatory foods like berries, salmon, turmeric, and a well-earned post-race pizza!
3. Book your recovery like you book your race
Infrared Sauna: helps flush out lactic acid (Here’s the deal: after intense exercise, lactic acid builds up in your muscles. Using a sauna boosts circulation and increases your heart rate—like a mini cardio session—which helps flush out metabolic waste like lactic acid faster. So while the sauna doesn’t "burn it off," it does support the body’s natural recovery process by improving blood flow and helping your muscles relax.)
Hyperbaric Oxygen Therapy: speeds tissue healing (and makes you feel a bit superhero-ish)
Therajet Dry Hydrotherapy: because you earned the floaty massage vibes
Deep Tissue Massage: hurts-so-good muscle magic
4. Sleep. Again. Always.
This one doesn’t change. Sleep is the unsung hero of marathon recovery. No supplements, no shortcuts—just solid, snore-filled rest.
Your Body is a Legend—Treat it That Way
Running 26.2 miles is no joke. But neither is skipping the recovery process. Whether this is your first or fiftieth marathon, the smartest runners know it’s not about how fast you go—it’s about how well you bounce back.
So go get that medal. We’ll be ready with the sauna, the oxygen chamber, and the smug nod that says, you did the thing, congrats!
