Marathon Tapering: Here’s what it actually is and how to do it properly
Your longest training run is a major milestone, and recovery is what helps turn that effort into real progress. Whether it’s a hot bath or prioritising quality sleep, building smart recovery habits keeps your training on track. World champion heptathlete Katarina Johnson‑Thompson shares her tips for easing tired muscles and deeper rest.
Recovery is just as important as the training itself.
For world champion heptathlete Katarina Johnson-Thompson, building strong recovery habits is a key part of performing at the highest level.
“Recovery is such an important part of training because it gives your body the chance to reset and prepare for what comes next,” she says.
Here are her top tips for recovering after your longest run.
Sponsored by Radox
Take time to reset
Give your body the chance to transition out of effort mode and into recovery mode.
“After a tough session, I always try to take time to relax and let my body recover properly," says Katarina. "Usually, a bath does the trick. Even small recovery routines can make a big difference over time.”
A warm bath can help ease muscle tension and encourage your body to switch off after a demanding run. Adding Radox Muscle Soak Bath Soak and Bath Salts can enhance that experience, helping tired muscles feel soothed and restored while giving you time to reset both physically and mentally.
Build small habits that make a big difference
Recovery isn’t about doing one thing perfectly, it’s about building small, effective habits that support your body over time.
“It’s the small habits you repeat every day that help you perform at your best, maintain energy and stay ready for the next challenge," says Katarina.
"Having proper recovery is vital. I’d even encourage that recovery should be considered as part of your training plan. If you don’t recover properly, you can potentially do harm and go backwards.”
Katarina's recovery tips:
- Stay consistent with your recovery routine.
- Take time to relax tired muscles after big sessions.
- Prioritise rest and quality sleep.
- Focus on simple habits that help your body recover and reset.
Restore with a simple shower routine
Not every day allows for a long soak in the bath. That’s why building recovery into everyday habits can be so effective.
“Consistency is key in training, and that includes recovery," says Katarina. "Simple routines that help you reset after exercise really help you stay on track.”
A warm post-run shower can help muscles gradually relax, and using Radox Feel Awake Shower Gel turns a normal routine into purposeful recovery.
Prioritise quality sleep
Your body needs time to repair muscle, restore energy and prepare for the next session.
“Sleep is where your body does the real recovery work," says Katarina. "Making time to unwind after a big session helps you come back stronger the next day.”
Creating a calm evening routine can help signal to your body that it’s time to unwind. A warm soak before bed with Radox Sleep Aromatherapy Bath Salts can help you relax both physically and mentally, supporting a deeper and more restorative night’s sleep.
Your longest run is a powerful reminder of how far you’ve come over the course of your Training Plan. By taking time to recover, whether through a warm bath or a calm evening routine with Radox, you give your body the support it needs to keep moving forward.
