Recovery & Performance Tips
MARATHON EDITION
Why Recovery Matters
Congratulations on crossing the finish line! Let’s help you recover like a pro. Recovery isn’t just what happens after a run—it starts before your training even begins.
When done right:
You feel stronger. You run faster. You reduce your risk of injury.
Skip proper recovery and the opposite happens: fatigue builds, performance drops, and injuries are more likely. Recovery is your secret weapon for sustainable performance.
Quick Insight: Combining recovery methods and listening to your body works best. We’ve translated this into a simple points system so you can track your recovery like a pro
How to Use This Guide
1 Start with Section 1 – Non-Negotiables.
2 Follow Section 2 – Training Day Recovery to get the most out of each session.
3 Check in with Section 3 – ‘How Do I Feel?’ to adjust based on your body.
Future Tip:
Early in training, you should focus on the essentials (aim for 70 points). In the final weeks before a race and beyond, aim for maximum recovery points (around 100).
This guide has been developed by Snap Fitness to provide general recovery guidance for participants of the Nike Melbourne Marathon Festival. It is not intended to replace personalised medical, health or coaching advice. Before commencing any new training or recovery program, consult your doctor or a qualified health professional, particularly if you have an existing injury or medical condition. Always listen to your body and adjust your training accordingly.
Section 1: Non-Negotiables
All non-negotiables met? 10 Points
Section 2: Training Day
Combine recovery methods from different areas to maximise your results.
Pro
Section 3: How Do I Feel?
Check in with your body daily.
Feeling Recovery Suggestions
Tight / Stiff Movement, massage, warm baths, sauna, contrast bathing
Heavy / Fatigued Extra carbs/protein, water therapy, compression, blood flow restriction
Irritable / Agitated Meditation, yoga, mindfulness, extra sleep
Tired / Low Energy Sleep, naps, hydration, carbohydrate & caffeine intake, consider power-based strength session
If you’re noticing challenges in more than one area, here’s what to do:
• Two areas: Combine recovery strategies.
• Three areas: Consider adjusting your training load.
• All four areas: Focus on reducing training and overall stimulus.
About This Guide
This guide has been developed by the Snap Fitness Health & Fitness Team using recognised endurance training principles and current sports science guidance to support participants preparing for the Nike Melbourne Marathon Festival.
Evidence Base & Further Reading
The guidance within this resource has been informed by recognised sports science and endurance training principles, including: Australian Institute of Sport (AIS) and Sports Dietitians Australia
https://www.snapfitness.com/au/gyms
