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With the Chester Marathon just around the corner and the Hyrox season kicking off soon, recovery is more important than ever...

Whether you're pounding the pavement with big weekly mileage or pushing your limits in hybrid training, it's what you do outside of the workout that really drives performance.

Over the years, I've found that most people don’t struggle with training hard—they struggle with recovering well. So, here are my top tips to help you optimise your recovery, avoid burnout, and show up stronger each session.

1. Prioritise Sleep 💤 

Sleep is often the most overlooked part of recovery—but it’s where the magic happens.

• Your body does the majority of its repair and rebuilding during sleep.
• Muscle repair, hormone balance, and brain recovery all depend on quality rest.
• If you’re feeling sluggish, sore, or like you're not bouncing back from sessions, start by evaluating your sleep.

✅ Aim for 7–9 hours per night and stick to a consistent bedtime if you can.

2. Nail Your Nutrition 🍽️

If you’re marathon training or increasing your intensity for Hyrox, fuelling properly is key.

• After workouts, prioritise a good mix of carbohydrates and protein—carbs help restore energy, and protein Focus on carbohydrates and protein post-training—carbs replenish glycogen, and protein supports muscle repair.
• Don’t forget micronutrients. “Eat the rainbow” with plenty of fruits and vegetables to get the vitamins and antioxidants your body needs to heal and stay strong.
• Underfueling is a common issue, especially when training volume increases. Track your intake if necessary to ensure you're meeting your needs.

3. Don’t Skip Hydration 💧

Hydration affects everything from energy levels to muscle function.

• Stay hydrated before, during, and after training, not just when you're thirsty.
• Consider adding electrolytes to your pre- and intra-workout drinks—especially important for longer runs or intense Hyrox sessions where you’re sweating heavily.
• A good indicator? Your urine should be a light straw colour most of the day.

4. Keep Strength Training in Your Routine 🏋🏻

Strength training is non-negotiable if you want to stay injury-free and perform at your best.

• It improves running economy, muscle power and is critical for injury prevention, especially as training volume increases.
• As your training gets more intense, you may shift into a maintenance phase, but strength work should never completely drop off.
• Focus on compound lifts, unilateral movements, and core stability exercises at least once or twice a week.

5. Use Active Recovery Wisely 🚶🏻‍♀️

Recovery doesn't always mean rest—it can (and should) include movement.

• Light activities like walking, swimming, yoga, or even a gentle bike ride can improve blood flow and reduce soreness.
• Active recovery also supports your nervous system, helping you feel mentally recharged.

It’s okay to slow down sometimes—it helps you go faster later.

6. Add Plyometrics for Extra Power ⚡️

If you're ready to take things up a notch, consider adding plyometrics into your training.

• Exercises like jump squats, bounding, or box jumps build explosive strength and tendon resilience.
• Plyos are especially helpful for runners and Hyrox athletes looking to improve power output and coordination.
• Start with 1–2 short sessions a week, and focus on form over volume. These are high-impact, so ease in gradually.

Final Thoughts

Recovery isn’t just a box to tick—it’s a performance tool. The better you recover, the better you train, and the more consistent your results will be.

As race season approaches, make sure you’re giving your body everything it needs: sleep, fuel, hydration, movement, and strength. Trust me—it pays off.

Here’s to stronger sessions, faster times, and fewer injuries 👊🏻