How To Optimise Running Recovery: Sleep, Food and Movement

Evidence-Based Recovery Strategies for Half Marathon and Marathon Runners

Training for a half or full marathon puts your body through the wringer. From muscle fibre damage and depleted glycogen stores to elevated stress hormones and joint wear, the recovery window post-training becomes just as crucial as the session itself. Skip recovery, and you risk injury, burnout, and stagnation.

In this blog, we’ll break down the three core pillars of recovery for endurance runners: sleep, nutrition, and movement. All backed by science, and all fully actionable for real life.

1. Sleep: Your Underrated Performance Enhancer

Why It Matters

Sleep isn't just downtime – it's when your body gets to work on the repairs. It plays a pivotal role in muscle recovery, glycogen restoration, immune function, and hormonal regulation. And for endurance athletes, deep, quality sleep can significantly impact both physical readiness and mental resilience.

Hormones and Sleep: The Science

• Growth Hormone (GH): Released during slow-wave sleep (mostly in the first half of the night). GH stimulates protein synthesis and muscle repair – essential after long runs or hard intervals.

• Cortisol: Your primary stress hormone. Cortisol naturally peaks in the morning and drops in the evening. Poor or short sleep disrupts this rhythm, keeping cortisol elevated – leading to fatigue, poor glucose metabolism, and slower recovery.

• Testosterone: Both men and women produce testosterone, and it helps with muscle maintenance, red blood cell production, and overall recovery. Sleep deprivation can reduce testosterone levels by up to 10-15%.

• Melatonin: Not just for sleep, melatonin is a powerful antioxidant that helps reduce oxidative stress – a big factor after high-mileage training weeks.

Actionable Tips for Runners

• Aim for 7.5–9 hours per night – more during peak training.

• Anchor your sleep-wake cycle: Go to bed and wake up at the same time daily. This helps regulate melatonin and cortisol.

• Sleep in a cool, dark room (around 16–18°C) to optimise melatonin release.

• Avoid screens 60 minutes before bed: Blue light delays melatonin secretion.

• If naps help, limit them to 20-30 mins earlier in the day to avoid disturbing night sleep.

2. Food: Rebuild, Refuel, Rehydrate

The Physiology

After a long or intense run, your body needs to:

• Replenish glycogen (stored carbohydrate in muscles and liver)

• Repair muscle damage from eccentric loading and impact stress

• Reduce inflammation and oxidative stress

• Restore fluid and electrolyte balance lost through sweat

What the Research Says

• Glycogen synthesis is most efficient within 30-60 minutes post-exercise.

• Protein intake stimulates muscle protein synthesis (MPS), which remains elevated for up to 24-48 hours post-exercise.

• Inadequate post-run fuelling can increase muscle protein breakdown, suppress immune function, and prolong recovery.

Practical Recommendations

• Immediately post-run (0-60 mins): Aim for a 3:1 or 4:1 carb-to-protein ratio.

  • Example: Smoothie with banana, oats, whey protein, and almond milk

• Daily protein target: 1.6–2.2g per kg body weight per day. Spread across 3-5 meals.

• Prioritise carbs around training, especially long runs and speed work.

• Include anti-inflammatory foods: oily fish, berries, leafy greens, turmeric, ginger.

• Hydration: Replenish 1.25-1.5x the weight lost in fluids after training. Include electrolytes if sweat losses were high.

3. Movement: Active Recovery to Support Adaptation

Why Total Rest Isn’t Always Best

Post-run soreness or fatigue doesn't mean you should hit the sofa all day. Active recovery supports circulation, helps flush metabolic waste, reduces stiffness, and maintains mobility – all without overloading tired muscles.

Physiological Benefits of Active Recovery

• Increases blood flow to damaged tissues, promoting nutrient delivery and waste removal.

• Maintains mitochondrial density and capillarisation – key for endurance performance.

• Helps regulate the parasympathetic nervous system (rest/digest mode), which is crucial for balancing cortisol and promoting recovery.

Practical Movement Strategies

• Day-after-easy movement: Light cycling, brisk walking, swimming, or yoga for 20–40 minutes.

• Mobility routines post-run or evening of long runs. Think hips, hamstrings, ankles.

• Foam rolling and massage can improve tissue quality and reduce DOMS.

• Zone 1 recovery runs (very easy pace, conversational) may be used by experienced runners, but only if sleep and nutrition are dialled in.

Final Thoughts: Recovery Is Training

Half marathon and marathon training isn't just about logging miles. It's about absorbing the training, adapting to it, and showing up again next week stronger.

Sleep, food, and movement aren’t just the support act – they’re part of the performance system. Nail your recovery strategy and you won’t just reduce injury risk – you'll also run faster, feel fresher, and enjoy the process far more.

If you want help crafting a recovery plan that works with your training, work, and life demands, click here to find out more about coaching. We’ll help you train smarter, not just harder.

Check out our related blog | Best Strength Exercises for Runners Who Want to Avoid Injuries