Progression is all about mixing hard work with recovery. So, along with your long run in your armoury you also need to have a few days off.

In an ideal world, we’d have access to sports scientists and dietitians, who could monitor our levels of creatine kinase and cortisol and tell us when we’ve fully recovered and ready to race again. But that’s not available to many of us, so how can we best judge our own recovery?

Simple rules

  1. You can run pain-free.
  2. Your resting heart rate on walking isn’t elevated.
  3. You can run longer without feeling tired.
  4. Your motivation has returned.
  5. And your running feels like fun again!