After running a long race I usually wait a day or so and then have a recovery run. It feels painful and uncomfortable. It’s rarely quick or long.

What it does is give me the opportunity to get the bad experiences from the race out; the thoughts, niggles, cramps, and pains. It gives me time to focus on technique, breathing, and getting things right again.

Building recovery time into your work might seem a waste, but if it’s done with focus, it will improve your long term performance.