1. After a long run, lay down with your bottom against a wall, place your legs up the wall forming a right angle with your body. Lie like this for up to 10 minutes to boost recovery.
2. Before bed, drink a casein-rich drink to promote muscle regeneration.
3. Run off road. You will benefit from softer surfaces for less impact while sticky surfaces provide resistance, which makes you stronger. Uneven, varied ground challenges your core dramatically.
4. If you are stiff and have a little muscle soreness, it’s okay to run. If you have significant pain, rest and seek advice from a good physio. (May I suggest The Valley Clinic?)
5. Eat onions, which are high in quercetin, which supports respiratory health and good blood pressure.
6. Consume dairy products 2 hours before a long run or hard workout to reduce bone resorption.
7. Eat breakfast. Research shows that skipping breakfast can reduce your performance by 4.5%.
8. Adopt an active post-run recovery routine to increase circulation, loosen muscles and flush out toxins.
   Running Magazine suggests:
   – Skaters x 30 secs
   – Backwards lunges x 60 secs
   – Walking squats x 45 secs
   – Plank with alternate punching x 60 secs
   – Mountain climbers x 60 secs
9. Eat healthy fats (e.g. fish, nuts) as this helps repair muscle cell damage.
10. Replace your refined post-run carbs with carb-rich fruit and veggies.

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