In this episode, we’re breaking down: ✔️ The key reasons you’re feeling so drained ✔️ How to recover smarter ✔️ A few simple tweaks that can help you bounce back faster and feel like a human again by dinnertime

✔️ Eat carbs 1–2 hours before — banana and peanut butter, oatmeal, toast ✔️ Hydrate properly before you start (include electrolytes if needed)

B. During the Run ✔️ For any run over 90 minutes, take fuel during the run — every 30–45 minutes ✔️ Keep your pace easy — save race pace for race day

C. Post-Run Recovery Tips ✔️ Eat a meal or recovery snack within 30–60 minutes ✔️ Include protein and electrolytes ✔️ Gentle movement — short walk or light stretching helps reduce stiffness

D. Weekly Recovery Practices ✔️ Prioritize 7–9 hours of sleep ✔️ Don’t skip your rest days or active recovery days ✔️ Every 3–4 weeks, take a cutback week to let your body fully absorb training