It’s estimated that 50,000 people took part in this year’s London Marathon, while over 1.1 million applied for the world famous race in 2026 – it’s clear that the nation has the running bug! However, running a marathon is no mean feat.
According to fitness app Strava, the average finish time for female London Marathon runners at this year’s race was 4:41:57 – that’s a long time to spend running. Combine all that physical output with the heat (the temperature hit 22 degrees Celsius while runners were mid-marathon this year), and a high chance of ‘bonking’ (running lingo for reaching a point of overwhelming physical and mental fatigue during a race, otherwise known as ‘hitting a wall’), you can understand why participants take their training very seriously.
Thankfully, Olympic runner and Spell Magazine cover star Desirèe Henry has shared her guide to marathon training, including the products she uses for recovery – which she says is key!
How do you train for a marathon?
“Preparation is everything. Give yourself enough time to gradually build up your mileage so your body can adapt to the intensity of marathon training. A gradual increase in mileage is key – rushing into intense training can do more harm than good.
“A solid routine should include endurance runs, speed work, lightweight or bodyweight training, and – most importantly – recovery. Ensuring your body is physically prepared will not only help you perform at your best but also reduce the risk of injury.
“Remember why you’re doing it! Marathon training can be tough, tiring, and at times, unenjoyable. But keep in mind that race day is often the most exciting and rewarding part – it makes all the hard work worth it. Whether you’re running to support a charity, accomplish a lifelong goal, or simply to challenge yourself, staying connected to your “why” can help you push through tough moments.”
How do you recover from a marathon?
“Hydration and refuelling are key! Your body will have burned a massive amount of energy, so replenishing fluids, electrolytes, and nutrients efficiently is essential. A well-balanced post-race meal can aid recovery and reduce muscle soreness! Remember what you eat can greatly affect how you recover, so although you may want to celebrate with a cheeky cheat meal, help your body first by eating something that’s going to aid your recovery and THEN feel free to indulge and have a chocolate biscuit for me!!
“Support recovery with natural anti-inflammatories. Incorporating foods like turmeric, beetroot, and antioxidant-rich fruits can help manage post-marathon inflammation and speed up recovery.
“Prioritise rest. This may seem obvious, and your body will likely demand it, but proper rest is one of the most important aspects of recovery. Depending on your lifestyle or job, staying off your feet when possible will help your muscles repair. However, if you have to stay active or move around, take advantage of those moments to do some static stretches – they’re easy to fit in and can be done almost anywhere!”
What products would you recommend for marathon recovery?
“We live in an era where technology and science have given us innovative ways to recover faster – helping us return to our daily routines or push harder in training. That’s why I highly recommend making the most of Compex’s range of recovery equipment.
My Compex go-to marathon recovery essentials:
Compex FIXX™️2.0 Portable Percussion Massager (currently 50% off £189.99 compex.com/uk/) – sore, tired legs are inevitable after long runs. This massager helps flush out muscle aches and stiffness, keeping your legs fresh before race day and aiding recovery afterward.
Compex AYRE Wireless Recovery Boots (£549.99 compex.com/uk) – a must-have for relaxing and improving circulation after intense training or even race day! The best part? You can use them from the comfort of your home while watching your favorite show or reading a book, especially when you’re exhausted, the last thing you need to do is to start messing around with wires! Just place the boots on and let the boots take over your recovery!”
Find and book marathons in the United Kingdom here.
