Therapy and Performance Clinic

Therapy and Performance Clinic Sports Massage and Therapy Services

27/04/2026

Nobody warns you about the 48 hours after a marathon…

You feel invincible.
You feel broken.
You feel emotional over absolutely nothing.
You feel proud.
You feel lost.
All of it. Sometimes in the same hour.

BODY:

DOMS peaks at 48 hours. Today is going to hurt more than yesterday did.

Stairs? Walk backwards. Your quads will thank you.

Hunger? EAT everything. You earned every single bite.

MIND:

You spent 16 weeks structuring your entire life around this.
Every decision. Every early night. Every long run Sunday.

Then it happens.
And it’s over in a few hours.
And now you’re just… here.
No plan. No long run on the schedule. No constant buildup.
Just a quiet that feels a little off.

The “what now?” hits harder than the wall ever did.
THIS IS NORMAL.

When you put that much time, energy, and identity into something, there’s going to be a drop on the other side of it.

It means it mattered to you.
And that’s everything.
You didn’t just finish a race yesterday.
You closed a chapter.
You were part of history while you did it.

Give yourself a minute before you start the next one.
When should you run again?

0–3 days: Rest. Short walks. Eat. Hydrate. Sleep. Repeat.

4–7 days: Gentle movement. 10–20 min easy jog if your body feels ready. If it doesn’t, don’t.

7–14 days: Start to rebuild. Easy runs and bodyweight strength only.

Golden rule:

When in doubt, wait another day.
Your fitness isn’t going anywhere.
You are recovering.
You are a marathoner.

Save this for when the medal is on the shelf but your emotions haven’t quite caught up yet. ❤️

Tag your London crew who get it. 👇
MarathonRecovery

So many disappointed faces after London yesterday… but here’s the truth you need to hear 👇No one will remember your time...
27/04/2026

So many disappointed faces after London yesterday… but here’s the truth you need to hear 👇

No one will remember your time.
Your friends and family didn’t come for a number on a clock.

They’d have been proud of you anyway.
They came to see you finish.

Running a marathon is hard enough.
Doing it in the heat with little cloud cover? After spending months training in the freezing cold! That’s next level.

The watch doesn’t tell the story.
The story is you vs your brain for 42km.
The story is every moment you wanted to stop but didn’t.
The story is crossing that line, no matter what the clock said.
That’s what makes you a marathoner. 🏅
Not a PB. Not a time.

I know it’s hard not to look at the clock and feel like you failed.
But stop for a second. You’re not an elite runner! You’re out here training like a full time job whilst having a full time job! You don’t need a time to validate your success!

Who were you 16 weeks ago?
Before the early mornings. Before the long runs. Before you learned what you were actually capable of.

That person didn’t finish a marathon yesterday.

You did.

The training didn’t just change your fitness.

It changed you.

YOUR discipline. YOUR resilience. YOUR belief in yourself and YOU are now part of history!

Wait till you tell the grandkids now old are you part of the 1% club you also shared the streets with:

Sabastian Sawe and his 1:59:30.

The first human being in history to break 2 hours in a sanctioned marathon race. Ever.

You were there. You were on that same course. You shared that day.

You were part of history. 🌍

Marathons aren’t meant to be pretty.
They’re meant to show you what you’re made of.
And yesterday, you proved it.

Save this. Send this. Someone needs it. ❤️

Sub2

Being being your Mummy is the weirdest yet amazing thing in the world 🥺Ted is 4 weeks old and I’ve already packed away 2...
12/04/2026

Being being your Mummy is the weirdest yet amazing thing in the world 🥺

Ted is 4 weeks old and I’ve already packed away 24 outfits he’s outgrown. TWENTY FOUR how is that even possible.

My brain is still trying to work out how it’s possible to want the sleepless nights to be over already LOL (I know it’s only been 4 weeks)… but I also not want him to grow up.

I look back at photos from just a few weeks ago and the changes already are so wild!

Happy 4 weeks Ted I hope you’ve enjoyed your first trip to the seaside ♥️ I can’t wait for all the firsts we’ve got to come BUT I’d also just like to bottle you up as you are right now please.

Make it make sense 🙃

11/04/2026

My HRV dropped. My race is going to go terribly. 😭

Sound familiar? 👀

You’ve done the training ✅
You’ve tapered ✅
You’re sleeping more than ever ✅
You’ve done everything right ✅

But this week not only have you diagnosed yourself with every phantom injury but you’re now seeing RED on your watch

…and your HRV and it’s in the bin

And so obviously the race is OVER. In your head.

Here’s what’s actually happening 👇

In the days before a marathon, your body begins increasing sympathetic nervous system activity your fight or flight response. Cortisol and adrenaline rise.

Heart rate becomes more consistently elevated and less variable as your body primes itself for sustained high intensity effort.

HRV measures the variation between heartbeats. When sympathetic drive increases, that variation decreases.

So a low HRV in race week doesn’t mean something is wrong.
It means your nervous system is doing exactly what 26.2 miles requires of it.

High HRV = parasympathetic dominance = rest and recover
Low HRV = sympathetic dominance = ready to perform

Studies have actually shown that a natural pre competition drop in HRV is associated with better race day performance not worse.

Your body isn’t breaking down. It’s loading up.
That number on your watch is not predicting your race.

Don’t let your watch write your race before you’ve even hit the start line.

The training is banked. The taper is done. Trust your body.

Tag someone who needs to hear this this week 👇

I owe you all an apology.I found out about the Rally app and I genuinely cannot believe I didn’t know about this sooner ...
10/04/2026

I owe you all an apology.

I found out about the Rally app and I genuinely cannot believe I didn’t know about this sooner or tell you sooner.

Here’s what it does: your friends and family record voice notes for specific mile markers. You hear them automatically as you pass each mile on race day. Your mum, your partner, your best mate all in your ear exactly when you need them most.

And as a supporter there’s no faff you don’t even need to download an app. Just a link.

If you’re racing this SPRING you need to set this up TODAY.

Go to runwithrally.com, find your race, and share your link with everyone who’s cheering you on.

I’m also going to be leaving voice notes for my own TAP runners at key miles. Because mile 20 is not the time for silence.

Deeply, unreservedly sorry for the delay in this information reaching you.

If you know ANYONE running a marathon in the next few weeks please share this post with them or tag them below. This is not optional. They need this and they need it now 👇

Save this. Share it. Tag your runner.

rallyapp runwithrally runningcommunity taptrainingclub tapcoach

From the outside…Sunshine, walks, fresh air, baby cuddles ☀️From the inside…Baby brain is running the show 🙃Weekly highl...
06/04/2026

From the outside…
Sunshine, walks, fresh air, baby cuddles ☀️

From the inside…
Baby brain is running the show 🙃

Weekly highlights (or lowlights 😂):

– Turned up 5.5 hours late to register Teddy’s birth

– Bought pencils instead of pens… while trying to write addresses to post letters when out.

– Thinking I’m meeting my friends at paddle at 1:30pm… it was 11:30am

– Double booking myself like I’ve got 3 lives

- And obviosly still struggling with the English language. Words and sentences are all over the place.

Here’s to baby brain 🥂

Does the old brain ever make a comeback or is this me now….

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