Sleep, Hydrate, Recover, Your Post Race Plan.
Post-Marathon Recovery: Tips and Personal Reflections
Episode 52 | Women’s Running Collective Podcast
Hayleys & Jussie reflect, recover, and laugh their way through marathon aftermath.
After crossing the finish line of their recent marathon, Hayley and Justine are back for their 52nd episode—a celebratory milestone and a perfect moment to talk about something every runner needs: recovery.
The Recovery Rundown
The duo dives deep into the physical, mental, and emotional layers of post-marathon recovery—offering both practical advice and honest, funny reflections from their own experience.
1. Sleep First, Always
Sleep isn’t just rest; it’s repair.
Hailey and Justine emphasize how crucial it is to let your body truly rest after a major endurance event. Skipping sleep to dive back into normal routines? Don’t.
2. Nutrition: Eat Like You Mean It
Think whole foods, lots of carbs, and plenty of protein to rebuild muscles and restore energy. The hosts remind us that now isn’t the time to restrict—your body needs fuel.
3. Gentle Movement Over Stillness
While full rest has its place, some light walking, yoga, or mobility work can help blood flow and speed up recovery. No pressure, just movement.
4. Time Off Is Time Well Spent
Whether it’s a week or more, stepping back from structured training allows the body and brain to reset.
5. Mental Recovery Is Real
Post-race blues? Totally normal. They talk about the emotional dip after months of focused training and why it's okay to not feel 100% elated all the time.
6. Hydration Matters More Than You Think
It’s not just about water—electrolytes are key for rebalancing post-race.
7. Respect the Niggles
Any tweaks, soreness, or discomfort post-marathon should be respected, not ignored. Listen to your body—it's earned it.
Personal Moments & Fun Side Notes
Hayley’s run club posts stressed her out post-marathon—not ready to jump back into it, and that’s OK!
Otis Hayleys little boy had a sleepless night, which didn’t help the recovery sleep situation.
A fake proposal mid-marathon? Yes, that happened—and it had the crowds roaring!
What’s Next?
While the focus is recovery now, the hosts hint at future goals and training plans. But they’re doing it right no rush, just reflection.
Show Recommendations & Listener Love
They close the episode with some fun show recs (no spoilers!), and a call for listeners to share their own recovery stories or post-marathon highs and lows.
TIME STAMPS
00:00 Introduction and Casual Banter
00:20 Welcome to the Women's Running Collective
00:45 Running Updates and Weekly Recap
04:30 The Importance of Recovery
06:04 Sleep: The Foundation of Recovery
08:10 Nutrition: Fueling Your Recovery
10:11 Gentle Movement Over Total Rest
11:34 Taking Time Off
13:23 Mental and Emotional Recovery
15:23 Hydration and Electrolytes
15:51 The Importance of Hydration and Electrolytes
16:52 Respecting Niggles and Injuries
17:48 Switching to Recovery Mode
19:31 Funny Marathon Proposal Story
22:43 Planning the Next Event
26:45 Recommendations and Wrap-Up
South Africa