In this episode of The Kilted Athlete Podcast, we take a practical look at running recovery, post-race nutrition, muscle soreness, DOMS, hydration and returning to training after a race.

Crossing the finish line is an achievement — but what you do in the hours and days afterwards can have a big impact on how well your body recovers.

We break post-race recovery into three important stages:

🏃 The First Few Hours After a Race
What to do immediately after crossing the finish line, including gentle movement, rehydration, electrolytes, changing into warm and dry clothes, and getting the right combination of carbohydrates and protein to support muscle recovery.

🚶 The Day After the Race
We'll look at active recovery, walking, gentle cycling, hydration, nutrition, sleep and ways to manage delayed onset muscle soreness (DOMS) without overdoing it.

🏋️ The Week After the Race
When should you start running again? How quickly should you return to normal training? We discuss low-impact cross-training, the importance of sleep, gradually reintroducing running and why your cardiovascular system may feel ready before your muscles, tendons and connective tissues are.

We'll also cover some common post-race recovery mistakes, including sitting around all day, returning to running too soon, jumping straight back into speedwork or long runs, ignoring persistent pain and reaching for the celebratory beer before you've properly rehydrated and refuelled.

Whether you're a beginner runner, recreational runner, marathon runner, distance runner or seasoned athlete, understanding how to recover after a race can help you stay healthy, consistent and ready for your next training block.

Because recovery isn't passive — it's part of your training.

🏴 The Kilted Athlete Podcast — Fitness, Strength, Running & Real-Life Motivation.


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It may come as a shock to learn that no, it’s not the most important muscle. In fact it rather insignificant compared to most other muscles.

In this episode I talk about 5 muscles that are more important than biceps, that you might be neglecting.

But lately the word Protein has become a marketing catchword. It can get a little confusing, working out what’s good and what’s marketing.

In this episode I talk about protein, to help you sort out the facts from the fluff.

* please note that this episode is my tips for increasing protein intake. While I am a qualified fitness instructor I have no formal nutrition qualifications. If you require a diet plan specific to you I recommend you speak with a qualified nutritional expert.

Even if you never intend to set foot in the ring, you can benefit from boxing training.

In this episode I talk about how to get started with boxing training, what equipment you’ll need, some exercises, and how to plan your own boxing workout.