Hi, I'm Grace. I'm a Senior New Product Development Technologist at Science in Sport, and I run.

This episode is all about effective recovery. It's an essential part of marathon training, helping you adapt to the work you've done and get ready for the sessions ahead.

It doesn't matter whether that's after a training run or after a race. The principles are the same. And the first one is discipline.

We all know the feeling after a big run. You've prepared. You've warmed up. You've fuelled. You've hydrated. You've put everything into the effort. You've finished hard. You've cooled down and stretched.

Then other distractions start to creep in, and you need to get on with your day. Don't let that happen. Think recovery. Have your post-run nutrition ready and waiting. After is as much a part of your plan as before and during.

Here's what a hard session actually does. You use up glycogen, the carbs you store for energy. You create small amounts of muscle damage, mainly in the legs. You lose fluid and electrolytes through sweat. And you stress your immune and nervous systems.

Your recovery nutrition is simply giving your body what it needs to replenish, repair, rehydrate, and reset.

Now let's turn it into a recovery plan that works for every run — and race day too. Starting with the raw materials you need: carbs, protein, and fluids.

The first job is topping your fuel back up.

Aim to get some carbs in within the first half hour, when your system is most receptive. Your carb needs will vary with the length and intensity of the session, but 1 gram for every kilo of your weight, in the first hour, is a useful starting point.

Stick to friendly, familiar foods. And if you can't face solids, BETA Recovery — a dual source of carbohydrate and protein — is the way to go.

Next, protein. It's often neglected by runners, but it's easy to get right.

It helps repair the normal, small-scale muscle damage that running causes. And, beyond that, it supports the adaptations that make you stronger going forward.

A good target after your session is 20 to 25 grams, in the same 30-minute window. It doesn't have to be solids — a yoghurt, a shake, or one of the protein shots at 20 grams of protein does the job just as well.

Hydration holds everything together before and during your run, and afterwards is no different. Replacing the fluids you've lost is essential. Always assess the conditions — heat and humidity will have a direct bearing on this.

The same applies to electrolytes, particularly sodium. Being aware of your sweat losses helps you plan a sensible sodium and fluid strategy. And drink steadily — little and often beats large volumes in one go, every time.

What about when you're short of time? Or your run doesn't finish at home? Or you're travelling light?

It's worth having one convenient option in your kitbag for the day you get caught out — something that covers all your needs. REGO Recovery gives you protein and carbs in a single drink, while BETA Recovery does the same for your longer sessions and race day.

That's your immediate post-session nutrition taken care of. But your recovery isn't a single moment. It continues through the rest of the day — in your main meals, your snacks, and your fluids. Keep coming back to the same three priorities: carbs, protein, and fluids.

Don't neglect your sleep. Consistent sleep supports every part of the recovery process.

Be smart with your training schedule too. Recovery is an active part of marathon prep — rest days are just as important as the runs themselves. Plan lighter days and rest days after your most demanding sessions, and on those days, don't drop the standard of your nutrition.

Plan ahead and be disciplined. Match your nutrition to the intensity and duration of your session. Get something in within about 30 minutes — then a full meal later. Cover carbs, protein, fluids, and electrolytes. And prioritise sleep, within a well-organised programme.

View recovery as an active part of your marathon preparation, not passive time away from it. Without it, fatigue accumulates, training quality declines, and long-term progress stalls. With it, the quality of your recovery after every session directly affects how well you train next time out — and over your whole training block, those benefits stack up.

There's a real positive to take here. Post-run nutrition is one of the easiest wins in marathon training. You've worked hard for every mile — so protect that work, and turn it into progress.

When you fuel your recovery properly, you train better, you feel better, and you get closer to that PB you're chasing.

And that's the first season. Across six episodes we've covered fuelling your training, choosing your fuel, matching it to your sessions, tapering and loading, race day, and recovery.

Enjoy your next run, and keep building towards marathon success.