32Gi Team - 06 August 2025
Late-Stage Recovery After Comrades: What Your Body Really Needs Now
IIt’s been a while since Comrades.
The race-day buzz is old news, the medal’s tucked away, and your shoes have finally forgiven you. You’ve probably had time to retell the story, where it hurt, where you rallied, and where things nearly came undone.
But even now, weeks later, there’s a good chance you still feel a bit off. Restless. Tired in ways you can’t quite explain. Sessions feel okay, but not great. Energy shows up….until it doesn’t.
Welcome to late-stage recovery. The quiet phase. Overlooked by many, but crucial if you’re serious about staying in the game. Because this is where a lot of runners make their biggest mistakes, or if handled well, build the strongest foundation of the year.
IThis Phase Is Deceptive
You’ve rested. You’ve dialled things back. Maybe even had a few decent runs again. But under the surface, your system might still be in repair mode.
That lingering flatness? It could be micro-inflammation, nervous system fatigue, immune stress, or sleep disruption, all post-ultra effects that don’t show up on Strava but do show up in day-to-day consistency. You might feel sharp on Monday, shattered by Thursday.
And it’s not because you’re unfit. It’s because the engine is still rebuilding.
How to Recover Intelligently Now
1. Shift from Performance to Foundation
Now’s not the time to chase splits. Focus on the basics: low-intensity movement, mobility, strength maintenance. If you’re lacing up for harder sessions or events, do it occasionally not out of pressure to “bounce back.”
Think of it as investing in your next peak, not chasing the last one.
2. Respect Your Immune System
The long run isn’t over, it’s just shifted internal. Your immune system took a huge knock in the heavy build up to and on race day, and it may still be running at a deficit. Quality sleep, nutrient density, and steady micronutrient support matter now more than ever. Consistency here will quietly pay off when training picks up again.
Subtle, daily support like this can go a long way without complicating your routine.
3. Rethink Your Recovery Nutrition
The biggest myth right now? That because you’re not training as hard, you don’t need to recover smart. But your body might still be fighting low energy availability, inflammation and a disrupted metabolism.
If you’re relying on whole foods alone, consider adding in a protein recover shake that supports proper muscle protein synthesis and provides some carbs to replenish glycogen and allow you to hit your protein goals and properly repair damaged muscle fibre without much fuss.
4. Don’t Skip Daily Hydration
Just because you’re not sweating buckets doesn’t mean you can forget fluids. Recovery is hydration-dependent. A daily electrolyte tab in your bottle keeps things ticking, energy, digestion, and everything in between.
Hydration isn’t just for race day. It’s a daily insurance policy.
Common Pitfalls in Late Recovery
- Racing into another event. That urge to prove you’re “back”? It’s strong. But back-to-back racing can short-circuit your long-term progress. You’ve earned the right to ease in.
- Dropping protein and key nutrients. You may not feel the same post-run hunger, but that doesn’t mean your body’s done rebuilding. Adding a clean plant-based protein helps close nutritional gaps without overhauling your diet.
- Forgetting the small stuff. Sleep. Stress. Subtle fatigue. It all adds up. This is when the small inputs, good fuel, steady hydration, targeted immune support, start to quietly stack in your favour.
Build the Base You’ll Thank Yourself For
Late-stage recovery isn’t glamorous. There are no medals for it. But this is the part of your season that decides how ready you’ll be for what’s next.
Fuel smart. Rest deliberately. Don’t rush the return.
You don’t need a total overhaul, just a few simple, sustainable tools that match the way you train, live, and recover.
Let this be the phase where you don’t just bounce back, but come back stronger, calmer, and better prepared than ever.
Your next finish line starts here.
