How to support post-run recovery

Once you’re back home, while it’s totally acceptable (essential, even) to flop on the sofa or into a warm, soothing bath, don’t forget to refuel: your body will thank you for it on your next run.

“Post-run nutrition is vital for optimising recovery and is often understated,” says Mare. “Consuming carbohydrates post-run helps replenish those glycogen stores, promoting muscle recovery and ensures adequate fuel for future workouts.”

Additionally, make sure you include some protein in that all-important post-run meal. Known as the building blocks of the body, protein is essential for our muscles to repair and recover, preventing injury.

“Microscopic damage to muscle fibres (tears) often occurs as a result of intense or prolonged exercise,” says Mare. “Consuming protein post-long run provides the amino acids necessary for muscle repair and growth.”

Consider a protein shake with a banana or maybe a turkey sandwich on wholegrain bread, even if it’s just a stopgap as you prepare a more substantial meal. And even better – you can eat them in the bath. Win-win.

Long Sunday runs are trending again – here’s how to fuel yourself to get the most out of them