You planned for the Great north run race. Whats the recovery plan?
Updated: Sep 10
You've spent months preparing for the Great North Run 2026.
Your attention has been on training, nutrition, getting enough sleep, avoiding injury and making it to the start line feeling ready.
The races day arrives, you make it to the end and you celebrate.
But what happens after the race?
When we think of rest and recovery we naturally think of physical rest:
*rest your legs
*stretch
*eat
*hydrate
*get some sleep
Yes physically recovery matters, but its not just about your legs.
Your whole system has been involved.
You've spent months training your body to keep going.
*You've had the anticipation of race day
*the nerves at the start
*the adrenaline
the crowds and the noise
*the mental challenge of continuing when your body is telling you that you've had enough.
The Great North Run isn't just physically demanding.
It requires mental and emotional energy too.
So perhaps your recovery plan needs to be about more than just your muscles?
What if you need more than physical rest?
Dr. Saundra Dalton-Smith's framework identifies seven different types of rest.
*Physical-allowing your body to recover
*Mental- giving your brain a break from constant thinking and decision-making.
*Emotional-creating space to process and express emotions
*Sensory-reducing the amount of stimulation coming in through your senses
*Creative-stepping away from the need to produce and allowing inspiration
*Social-spending time with people who replenish rather than drain you.
*Spiritual- creating space for meaning, connection and a sense of purpose.
You don't necessarily need all seven after the Great North Run
Ask yourself: what kind of rest do i actually need right now?
Perhaps you need to put your feet up.
Perhaps you need a quiet evening without your phone.
Perhaps you need to cancel that event with friends so you can relax instead
Perhaps you need to talk about how the race went.
Perhaps you swap the gym for a light walk
Or perhaps you're physically exhausted but your mind is still buzzing and you are struggling to switch off and unwind.
For a period of time, your body and brain have been responding to a significant physical and psychological demand.
So after the finish line, recovery isn't necessarily about immediately trying to get back to normal. Take your time post race, slow things down, remove things from your week so you have the time and space to unwind and let you body recover not just physically but mentally and emotionally too.
Sometimes the most important part is simply this:
Stop.
Slow down.
Notice what's happening in your body.
Give yourself permission not to do anything for a few minutes.
After weeks of training and one very big day, that can be surprisingly difficult.
Where can breathwork fit into recovery?
Breathing is one tool that can help you create a deliberate pause after all that activity.
Slow, controlled breathing can increase HRV (heart rate variability) and also move the body naturally into a rest and recovery state.
And nasal breathing is also associated with nitric oxide production in the nasal passages, which has a role in opening blood vessels and increasing circulation.
And remember:
You don't have to earn your rest.
You've already done the work.
If you want to support your whole bod recovery...
Post Great North Run Recovery Session
I'm hosting a 30-minute online breath recovery session specifically for Great North Run runners.
We'll use gentle breath and body-based techniques to help you slow down, release some of the pressure and shift towards whole body recovery after the race.
Monday 14 September 2026
8:00–8:30pm
Online
£10 Great North Run special rate
No previous breathwork experience needed.
Just somewhere comfortable to sit or lie down, a blanket or pillow, some water, and 30 minutes for yourself.
You've put the work in. Now give yourself some time to recover.
👉 Book your place: laurajduffy.co.uk/events
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