With the Sydney Marathon just two weeks away, we're treating it as a training run, but a bit of confidence at the starting line would be great. Today's 19-kilometer run was a real confidence booster. Afterward, I even had the energy to mow the yard and do some yard work, thanks to a proper cool-down.

Cooling down is critical for recovery and injury prevention. Here are three tips if you're struggling to recover after a run: First, don't stop abruptly. Transition to a slower pace like a light jog or brisk walk for 5 to 10 minutes to help your muscles acclimate and prevent blood pooling. Second, stretch your major muscle groups for at least 5 minutes once your heart rate decreases.

This enhances flexibility and reduces muscle stiffness, aiding faster recovery through better circulation. Lastly, rehydrate with water or an electrolyte-rich drink and consume protein within 30 minutes post-run to replenish depleted stores and support muscle repair. Thanks for tuning in to Out and Back! If you like our podcast, please subscribe and leave a review.

Be sure to catch our next episode this Friday.

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