the belief that, unless you're running 80 miles a week or churning out sub-2:45 marathons, recovery doesn't really matter. The evidence certainly suggests otherwise. Sidestepping good recovery practice can leave you more susceptible to aches, pains, colds

your intake of protein, which builds muscles and soft tissues, to between 100g and 120g a day.  Other recovery nutrients include iron to build blood; and zinc to speed-up wound healing - both are found in lean meat, whole grains and fortified cereal

been running a year with the Sheffield 1/2 in 1:38 under my belt - about to extend my long runs over 20k ready for the VLM next year (ha, right!) - been doing recovery runs of 7-10k - any thoughts on whether I should extend these too?

Can anyone point me to a good www or thread with regards to recovery.Many thanks.

for a couple of days. It's a bit inconvenient, especially using stairs, but you don't have to fret about recovery. You just get on with your life, feeling pretty pleased with yourself.There's a good post-marathon recovery running schedule at www.halhigdon.com.

Hi all, what is a good guide to recovery? Just did the Silverstone Half, and boy does my legs ache. It's not pain" - it feels like when in my youth I use to do weights or sports after a long dormant period, then waking up to aching muscles. Wasn

been delayed? What is the advice for recovery? I thought I would be fine as the race itself, though tough, did not wear me out completely. They say you need 1 day recovery/ easy running for each mile raced - so it might take you 8 days or so. I see

before. What do you consider to be best for recovery? What works for you?No way can I do a recovery run today, just too sore, but will go out for another walk later just to try and loosen up a bit. Advance preparation in the form of training

. in between, keep the runs at a fairly easy pace. Perhaps also consider taking a recovery drink such as SiS REGO with protein powder immediately after you finish the 1st half to expedite your body's recovery.

I like to think that I have a well balanced diet but I still feel that I am lacking something to help me with my recovery after a good run! Does anyone have any tips? A lot of people use slimfast shakes, or chocolate milk for the right combination