The Interval - Issue #3

Welcome back to The Interval

Running has a funny way of humbling us. One week you're crossing a finish line, the next you're wondering why your legs still feel like bricks, or why your shins ache just walking to the kettle.

This week, we dig into the realities of marathon recovery, the causes of shin pain, and (because balance matters) the story of a tiny chihuahua with a big marathon medal. There’s also a quick nutrition tip to support your next session and a snapshot of running participation across the UK.

Wherever your week takes you — recovery run, tempo session, or just a walk with the dog — we’re glad to be part of the journey.

In the News

Tynemouth’s Leodhais Macpherson tackled an incredible challenge, running 128 marathons in 128 days, to honour his late brother, Conor, and raise awareness for suicide prevention. His journey covers the distance from Newcastle to New York, a city Conor dreamed of calling home. Read the full story on our blog here.

Stephanie Case Wins 100KM Ultramarathon While Breastfeeding: Canadian human rights lawyer Stephanie Case achieved an extraordinary victory at the Ultra-Trail Snowdonia 100K in Wales. Despite starting 30 minutes after other runners and pausing three times to breastfeed her six-month-old daughter, Pepper, Case secured first place among female competitors. This race marked her return to competition after a three-year hiatus due to fertility challenges.

🛌 Recovery Focus: How Long Should It Take to Bounce Back from a Marathon?

Ran a marathon recently? You're not alone in wondering why your legs still feel like bricks and a 5K suddenly feels like Everest.

Recovery from 26.2 miles isn’t just about sore quads, your muscles, joints, immune system, even hormones all need time to reset. For beginners, it can take 3–4 weeks to fully bounce back. Expect soreness, fatigue, brain fog, and even a case of the “post-marathon blues.” All totally normal.

The good news? With the right mix of rest, movement, nutrition, and patience, you will come back stronger.

Key takeaways

• Complete physiological recovery is ~3–4 weeks (longer if you’re newer, older, or raced hard).
• Sleep, high-quality carbs + protein, and gentle movement are the three biggest levers.
• Immune function is shaky for 3–7 days, avoid sick contacts and nail hygiene.
• Listen to red-flag symptoms early; pushing through can turn micro-damage into major injury.
• Post-race blues are common, plan something fun (not necessarily running) to reboot motivation.

📖 Read the full article here.

Nutrition Note: Post-Run Refuelling

The 30-minute window after hard efforts or long runs is prime time for glycogen replenishment. A 3:1 or 4:1 ratio of carbohydrates to protein helps optimise recovery. Chocolate milk, a banana with peanut butter, or a proper recovery drink all work well.

🦵 Why Do My Shins Hurt When I Run?

Shin pain is one of the most common running injuries, especially among beginners. The likely culprit? Shin splints, caused by doing too much, too soon, or wearing worn-out shoes.

If your shins ache during or after a run, it could be down to:

The good news? Shin pain is treatable and preventable. Dial back the intensity, ice the area, and build strength in your calves and glutes. To read the full article click here .

Did You Know? The average UK runner completes approximately 2.3 races per year, with 10K being the most popular distance, followed by half marathons and 5Ks. Local running clubs report that group training sessions see 40% higher attendance during winter months compared to solo running.

🐾 Jellybean the Marathon Chihuahua: Defying Expectations: Jellybean, a spirited six-year-old, nine-pound Chihuahua mix from Davis, California, has taken the running world by storm. Adopted in 2020 by avid runner Andrew Owens, Jellybean transformed from a shelter dog into a marathon enthusiast. Together, they've completed six marathons and three ultramarathons, boasting a personal best of 3 hours and 47 minutes at the Garmin Kansas City Marathon.

Their training regimen is rigorous and tailored to Jellybean's needs. They run 20 to 30 miles on weekends, incorporating speed work and hill sessions. Owens closely monitors Jellybean's body language to ensure she's comfortable and healthy during their runs.

Jellybean's achievements have garnered attention and admiration. Spectators often express disbelief upon seeing her cross the finish line, only to be inspired by her determination. Now, the duo aims to set Guinness World Records for the fastest small dog to complete both a half marathon and a full marathon.

Follow their journey on Instagram: @Jellybean26.2.

“Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion ir it will be killed. Every morning in Africa a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter if you’re a lion o a gazelle when the sun comes up you’d better be running.” Sir Roger Bannister.

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