Three-point plan for recovering from the Great North Run – the British Military way

Running woman in park
Running woman in park

Mark Wood, head of education and training at British Military Fitness, gives his tips for recovering from the Great North Run:

What you do in the days after The Great North Run is almost as important as what you do in the days before. Recovering after running a half marathon is vital and something that many people neglect.

Having run 13.1 miles, you may not feel like moving again for a while, but you shouldn’t allow your nervous system to sleep completely.

Long-distance running takes its toll on your body and leaves you at risk of dehydration, extra fluid in your muscles and even damaged muscle tissue.

With the Great North Run taking place on Sunday 13th September, I want to share my top tips on a smooth recovery; reducing the risk of injury and illness.

Post-half marathon recovery plan

I would allow a week for half marathon recovery, broken down as follows:

0 - 2 days:

Complete rest – congratulate yourself for having run a half marathon!

Make sure you drink water in small amounts, frequently, to help with the dehydration and flush out the extra lactic acid that builds up after intense exercise.

2 - 4 days:

Full body stretching, with particular focus on legs. Supplement this with some light activity such as swimming, due to the low impact nature of the activity.

To complement stretching, try foam rolling too. This is a form of self-massage along with a ‘foam roller’, used by athletes to release muscle tightness and tension.

Use your body weight to apply weight over the roller to stretch out the tight muscles – it will be painful (and if an area really hurts, go easy on it), but it reduces muscle stiffness and leads to a better recovery.

5 - 7 days:

Up the ante slightly by adding in some light, short-duration jogs (around 30 minutes). Supplement this with lots of stretching / foam rolling.

The overall aim of this plan is to recover safely and effectively by keeping the nervous system moving gently.

Therefore, exercise is key, but the amount done should be minimal and low impact.

As well as the obvious physical factors, the stress of running a half marathon can affect your immune system, making you more susceptible to colds and flu, so it’s important to eat a balanced diet with plenty of vitamins, and drink lots of water.

In addition, some people often find they gain weight after running a half marathon – do not be alarmed, this is usually due to water retention and will pass.

•For more hints and tips, and to find out more about British Military Fitness, visit: