Running Tips from trainer Paul Hadfield

Crossing the marathon finish line is an incredible achievement taking months of dedication, discipline, and determination. You’ve raised valuable funds and engaged with an incredible community. So, what happens next?

Don’t be in a rush to return to the load, intensity or speeds you were hitting toward the end of your training block. No matter what your Garmin tells you, it’s vital to restore your body and mind before embarking on the next challenge. My rule of thumb for a new marathoner is to wait a month before beginning a new program.

Focus on good nutrition, with plenty of protein to rebuild muscle, and gradually reintroduce movement. Walking, swimming, riding and yoga are great alternatives to running in the early weeks. Some easy running is OK but listen carefully to your body. Soreness, fatigue, or lingering pain are signs to slow down. Enjoy rest days without guilt, reconnect with friends and hobbies, and reflect on how far you’ve come.

One important aspect to be aware of is the phenomenon of ‘post-race blues’. This is a common and very real experience for endurance athletes. It often results in reduced motivation and a sense of emptiness after coming down from the euphoria of race day. The ‘feel-good’ hormones that were present during training, amplified by your supportive community and cranked up to max levels at the finish line take an understandable dive post-race, so having a strategy in place to cope is important.

Here are some healthy and productive ways to manage the post-race blues:

· Celebrate the win. Before shifting to a new goal, let yourself absorb the feelings of satisfaction and pride.

· Share your story. Talk to people about your experience, the highs, the lows, and everything in between.

· Plan ahead. Try not to jump immediately into another marathon. Experiment with a couple of shorter races before signing up for the next big adventure. Play the long game!

Your body and mind have carried you a long way. Now it’s time to give them the care they deserve."