I went from a 3:17 marathon to a 2:19. From a 25:14 5K to a 14:34. And if I'm being completely honest with you — a huge part of that improvement had nothing to do with running more miles. It came from getting serious about recovery. I spent years thinking the answer was more sessions. More mileage. More intensity. And yeah, that stuff matters. But if you're not recovering properly between those sessions, you're leaving a massive amount of progress on the table. Recovery isn't a rest day. It's a discipline. ----------------------------------------------------------------------------------------------------------------- Here are the 10 things that made the biggest difference — to me and to the athletes I coach every week: 1️⃣ Protein within 30 minutes of every hard session — have your shake ready before you even start. 20-24g. Don't wait until you've showered and sorted yourself out. By then, you've already missed the window. 2️⃣ Electrolytes, not just water — start every morning with a hydration tablet. The difference between feeling flat at 8km and feeling strong is often just this. 3️⃣ Good carbs before, protein after — you can't out-train a bad diet. Fuel it properly and it'll repay you on the roads. 4️⃣ Warm up and cool down every single time — I know it's boring. I know you're tight for time. But runners who skip these get injured. Runners who do them consistently stay healthy for years. 5️⃣ 8 hours of sleep — since having kids, I haven't always managed this. And I've felt every single missed hour on my runs. No app, supplement or training hack replaces sleep. 6️⃣ Yoga or mobility work once a week — when I went to my first class, I looked like a baby giraffe doing downward dog. Now I don't miss a week. Completely different runner for it. 7️⃣ Compression socks post-session — my calves used to twitch like mad after big tempos. 2-3 hours in compression socks after a hard run and it sorts itself out. 8️⃣ Legs up the wall — 30-45 minutes. Free. Simple. Works. Do it in the evening while watching TV. No extra time needed.

Hi all I have run numerous marathons, London 3 times and Manchester Marathon a few times too. I ran a half marathon in the last six months at 1:42 so I have entered the Manchester half in October to get a sub 1:40. I have been a prison officer for 34 years also. Nice to meet you all and be apart of a running community.

Boom shakalaka