👋🏻 Hello Reader...!

What happens after you cross the finish line? Do you take time to truly recover, or are you already signing up for your next race? Too often, we rush back into training or racing without a clear plan—either driven by urgency or the absence of structured goals. This week, let’s explore what post-race recovery should really look like.

Over the last racing season—from September to April—I experienced a cycle that included multiple races spaced just weeks apart. Despite the intensity, I prioritized recovery between each one, and now, with summer ahead, I’m taking a deliberate pause to recover well and reset. Here’s how I structure my recovery—and how you can too.

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¿Hablas español o conoces a alguien que sí? Estamos por lanzar Endurance Mindset en Español: desde cero al maratón, con ciencia y estructura. Compártelo o regístrate y forma parte desde el comienzo. 🏃‍♂️📩 ​ ¡Registrarme!

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🟢 Phase 1: Immediate Post-Race Recovery (0–72 hours)

This is your window to stop, refuel, hydrate, and rest. Gentle walking, foam rolling, and lots of sleep are your best allies here. No running yet—just movement that promotes blood flow and relaxation.

🟡 Phase 2: Active Recovery Week (3–7 days)

Depending on the intensity and distance of your race, this period might include light jogging, yoga, swimming, or cycling. Keep your effort at Zone 1. This is not about gaining fitness—it's about regeneration.

🔵 Phase 3: Progressive Reintroduction (Day 8+)

Start to reintroduce structured running sessions with short, easy efforts. Avoid high intensity and long volume in your first week back. Your goal is to transition, not to train at full load again.

💡 Note: My spring season ends with a marathon, and I usually start with a 5K in the fall, gradually increasing race distance. This progressive structure informs both my competition and recovery blocks.

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Post of the week From TikTok to the track: gen Z are driving running’s third great boom. Read article

🧠 What the Science Says

Recovery is not one-size-fits-all—it depends on training load, race intensity, and individual physiology.

• A systematic review in Sports Medicine highlights that athletes who don’t return to baseline levels within 7–21 days after competition face increased risk of illness. (Study link)
• Creatine Kinase (CK), a marker of muscle damage, often spikes 24–48 hours post-marathon and can remain elevated for 4–6 days. (Study link)
• Interleukin-6 (IL-6), an inflammation marker, rises immediately after a marathon but typically returns to baseline within 24–72 hours. (Study link)
• Returning to running too early can increase injury risk and limit muscular adaptation. While exact timelines vary, gradual progression is essential. (Summary blog – BJSM)

🧰 Boost Your Recovery

✔️ Prioritize cross-training (cycling, swimming, mobility work)
✔️ Protect your sleep—especially deep sleep stages
✔️ Eat antioxidant-rich and protein-rich meals (think berries, greens, salmon, lentils)
✔️ Allow time to emotionally and mentally decompress

As a coach, I work with each athlete to individualize their recovery. We track biomarkers, adjust cross-training load, and focus on quality movement, not just quantity.

How do you usually approach recovery after a race? I take full rest days—no running at all 🛌 I do light cross-training or walks 🚴‍♀️🚶 I jump right back into my training plan 🏃‍♂️ I’m not sure—I just listen to my body 🤷

📅 What Should You Do Next?

If you're training for a single race like a 10K, a basic post-race recovery window might be enough. But if you're stacking races or building toward a marathon, you’ll benefit from a more thoughtful recovery framework and longer-term planning.

Ask yourself:
• How often am I racing?
• Do I know my body's signals of fatigue vs. readiness?
• Am I letting recovery become part of my performance strategy?

🏁 This Week is About… Recovery as Progress 🔄

Recovery is not a break from training—it’s the phase where your body builds strength. This week’s challenge is twofold:

1. Reflect on your last race. What went well? What needs healing?
2. Share your recovery practices with us: Are you back in training already? Are you taking the pause your body needs? Let’s talk about it on social using #pmprunning, and tag us!

📲 Want more support? Join our WhatsApp community: Click to Join​

Recover smart. Return stronger.
Henri.
​Your Endurance Mindset Team

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What's Going On in the World of Running

Reader...! Here's your fresh and motivating roundup of the latest happenings in the running world as of today. Let's dive into the highlights that fuel our passion for running and community.

🏃‍♀️ Elite Performances & Rising Stars

🇮🇪 Sarah Healy's Breakthrough Victory

Irish middle-distance runner Sarah Healy clinched her first Diamond League win in the 1,500m at the Rome meet, clocking an impressive 3:59.17. She's set to compete next at the Paris Diamond League on June 20.thesun.ie+1thesun.ie+1​

🇰🇪 Beatrice Chebet's Record-Chasing Runs

Kenya's Beatrice Chebet continues to dazzle, running the second-fastest 3,000m ever at 8:11.56 in Rabat, and a 14:03.69 in the 5,000m at the Rome Diamond League. Her performances are edging closer to world records, showcasing her dominance in long-distance track events.en.wikipedia.org​

🇺🇸 Jane Hedengren's High School Records

High school sensation Jane Hedengren shattered the national mile record with a time of 4:23.50, surpassing the previous record by nearly five seconds.She also broke her own two-mile record at the Brooks PR Invitational, finishing in 9:17.75. Her remarkable achievements are setting new standards in youth athletics.en.wikipedia.org+1runnersworld.com+1​

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