Rando Training Club, London (2026)

27/04/2026

how to recover after a marathon.

the finish line isn’t the end.
it’s the start of recovery.

what you do after the race determines how well you return —
not how quickly.

four phases of proper post-marathon recovery:

take pressure off immediately
no planning. no goal setting. no analysing splits.
let your nervous system settle and your body decompress.
the race is done — respect that.

move gently, not urgently
walking, light mobility, easy cycling if it feels good.
movement supports circulation without adding stress.
hard training too soon delays recovery, it doesn’t speed it up.

prioritise sleep, fuel, and hydration
this is where adaptation actually happens.
replace energy, rehydrate consistently, and protect sleep.
you don’t recover from running — you recover from resting well.

reflect later, not instantly
once fatigue fades, review with clarity.
what worked. what didn’t. what you’d adjust next time.
reflection guides progression — pressure kills it.

you don’t lose fitness by resting.
you protect it.

save this and come back to it after your next marathon.

17/03/2026

the benefits of cross training for runners.

cross training isn’t extra work.
it’s how training holds together over time.

running alone creates load.
cross training helps you tolerate it.

why it matters:

reduce impact, maintain fitness
low-impact work allows aerobic development without adding repetitive stress.
this is how weekly volume increases without increasing injury risk.

build strength and control
strength work improves tissue capacity through the hips, calves, hamstrings, and trunk.
stronger support systems mean more consistent running.

support recovery while still moving
cross training on lighter days keeps circulation high without adding fatigue.
recovery improves when stress is managed — not avoided.

improve long-term performance
balanced athletes adapt better.
cross training improves efficiency, durability, and fatigue resistance — all of which show up on race day.

cross training doesn’t replace running.
it makes running sustainable.

save this and build it into your next training week.

30/12/2025

BEFORE YOU PLAN JANUARY, TAKE A BREATH

January often comes with pressure to fix everything at once. Effective planning doesn’t start with more discipline or extreme changes - it starts with calm reflection and clarity.

Here are the four principles to follow before you plan January:

1️⃣ YOU DON’T NEED TO RUSH INTO CHANGE
January creates urgency, but your training, nutrition, and routine don’t need to be perfect on day one. Progress isn’t made by rushing — it’s made by sustainable decisions.

2️⃣ REFLECT BEFORE YOU RESET
Before setting new goals, look back.
What worked well?
What didn’t?
What felt unsustainable?
What do you actually want more of this year?

3️⃣ SMALL, CONSIDERED STEPS LAST LONGER
Big motivation spikes fade quickly. Simple, realistic habits built gradually are far more likely to stick and create long-term progress.

4️⃣ CLARITY COMES FROM CALM, NOT PRESSURE
Planning works best when you’re rested and clear-headed. There’s no rush. Progress isn’t limited to the first week of January.

Apply these principles and January becomes a continuation — not a reset.

➡️ Comment the word REFLECT for more training insights.

28/12/2025

FREE TRAINING INSIGHTS

Better performance doesn’t come from guessing - it comes from understanding your training and applying the basics consistently.

Training Insights are FREE, short, practical emails covering:
�• Training structure (not just running)�• Strength and durability�• Recovery and consistency�• Nutrition fundamentals�• Common training mistakes

No hype. No overwhelm. Just guidance you can apply straight away. Small insights, applied consistently, lead to long-term progress.

➡️ Comment the word “INSIGHTS” for FREE access.

21/12/2025

TRAINING OVER CHRISTMAS

The holiday season brings schedule changes and tempting treats. Effective training during this time isn’t about crushing huge mileage; it’s about smart consistency and flexibility. It’s about these four core, non-negotiable principles.

Here are the four pillars that keep your running on track through the holidays:

1️⃣ CHRISTMAS IS A SHORT PERIOD
A few weeks of slight differences won’t ruin months of training. Progress is built over the whole year, not lost in a single week. Don’t stress the small window.

2️⃣ FLEXIBILITY MATTERS MORE THAN PERFECTION
Plan consistent, basic runs but be flexible. Adjust your training around Christmas social events, work commitments, or simply enjoying the holidays. Incorporate modified or shorter days and still count it as a win.

3️⃣ KEEP THE HABIT, NOT THE VOLUME
If time or energy is limited, focus on exercising at least three times a week. Maintain the habit of movement. Simple, shorter runs or half-hour hikes are enough to maintain coordination and fitness base.

4️⃣ FOOD AND TRAINING CAN COEXIST
Enjoy holiday meals, even heavier foods, and stay active. Don’t restrict calories harshly. There’s no need to “cancel out” food with extra training; simply refuel with extra food.

Commit to these four principles for a stress-free, consistent holiday season.

➡️ Comment the word CHRISTMAS for more training insights.