GB Olympic runner Desirèe Henry has shared her top tips on how to prepare and recover for a marathon – from nailing a solid routine to treating yourself after crossing the line
Running can put tremendous strain on our bodies, particularly if it’s long-distance like a marathon, so it’s vital we know how to train and recover properly.
In just under a month, 50,000 people are expected to take part in this year’s London Marathon, running 26.2 miles while passing some iconic landmarks across the city. Running enthusiasts would have been training for months in the lead-up to the big event, preparing their bodies and perfecting their technique. Others may be opting for a slower pace around the route, and some people might be at the start of their running journey, aiming for the marathon next year instead.
Whether you’re an amateur or an expert runner, GB Olympic runner Desirèe Henry has shared her top tips on preparing for a marathon and the best way to recover. With two Olympic medals under her belt, her advice is valuable in nailing your next run…
How should we train for a marathon?
Desirèe says, “Preparation is everything. Give yourself enough time to gradually build up your mileage so your body can adapt to the intensity of marathon training. A gradual increase in mileage is key – rushing into intense training can do more harm than good.
“A solid routine should include endurance runs, speed work, lightweight or bodyweight training, and – most importantly – recovery. Ensuring your body is physically prepared will not only help you perform at your best but also reduce the risk of injury.
“Remember why you’re doing it! Marathon training can be tough, tiring, and at times, unenjoyable. But keep in mind that race day is often the most exciting and rewarding part – it makes all the hard work worth it. Whether you’re running to support a charity, accomplish a lifelong goal, or simply to challenge yourself, staying connected to your ‘why’ can help you push through tough moments.”
How can we recover from a marathon?
The Olympian explains, “Hydration and refuelling are key! Your body will have burned a massive amount of energy, so replenishing fluids, electrolytes, and nutrients efficiently is essential.
A well-balanced post-race meal can aid recovery and reduce muscle soreness! Remember what you eat can greatly affect how you recover, so although you may want to celebrate with a cheeky cheat meal, help your body first by eating something that’s going to aid your recovery and THEN feel free to indulge and have a chocolate biscuit for me!!
“Support recovery with natural anti-inflammatories. Incorporating foods like turmeric, beetroot, and antioxidant-rich fruits can help manage post-marathon inflammation and speed up recovery.
“Prioritise rest. This may seem obvious, and your body will likely demand it, but proper rest is one of the most important aspects of recovery. Depending on your lifestyle or job, staying off your feet when possible will help your muscles repair. However, if you have to stay active or move around, take advantage of those moments to do some static stretches – they’re easy to fit in and can be done almost anywhere!”
