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Sleep is crucial for the recovery process. During sleep, the body repairs and regenerates tissues that were damaged during the race. Adequate sleep also helps reduce inflammation and muscle soreness. Getting a good night's sleep in the days following the marathon is essential for restoring energy levels and preparing for future workouts. Aim for seven to eight hours of sleep each night to support the body's recovery process.

Despite the huge volume of training you put your body through leading up to an event, nothing will replicate what it goes through on race day. The adrenaline, the atmosphere, and your mindset always makes you push that bit further and harder than ever, putting your body and muscles through something new. Active recovery plays a huge role in helping your muscles to repair. Engaging in low-impact exercise, such as walking, yoga, swimming or foam rolling, helps to increase blood flow to the muscles, which promotes healing and reduces stiffness. Active recovery can also help alleviate muscle soreness and improve range of motion. It's important to avoid high-intensity exercise or heavy lifting for the first few days after a big exertion to prevent further damage to the muscles and joints.