“When you’re gearing up for a big event like the London Marathon, it’s easy to get caught up in the training plans, meal prepping, and making sure your kit’s spot on.

But there’s one thing that often gets overlooked — and that’s sleep.

“Getting consistent, good-quality sleep is absolutely essential if you want to perform your best, especially with cardio-heavy exercises like running. If you’re not sleeping well, you’ll feel it straight away — sluggish legs, slower reactions, and let’s be honest, you’ll probably struggle to even get out the door for a run. When you’re already tired, motivation tends to go right out the window.

“Proper sleep doesn’t just help you feel more alert — it actually boosts your performance too. A good night’s kip helps your body top up its glycogen stores, which are crucial for fuelling you through those long, tough runs. Without enough glycogen, you’ll find yourself hitting that dreaded wall a lot sooner than you’d like.

“And when it comes to recovery, sleep really comes into its own. After a big effort like the marathon, your body needs time to heal. During deep sleep, your muscles repair, tissue damage gets sorted, and your body releases growth hormones that help you bounce back faster. If you’re cutting corners on sleep, you’re not giving your body the chance it needs to properly recover — which means more aches, more tiredness, and a longer road back to feeling like yourself again.

After an event like the London Marathon, most people need at least a couple of weeks of easier activity to fully recover — sometimes longer if it’s your first time. Prioritising sleep during this window is one of the best things you can do to help your body reset. It’ll help reduce inflammation, speed up muscle recovery, and get you back running (or even just walking comfortably) much sooner.

“My top tip? Treat sleep like part of your training plan. Aim for a regular bedtime, try to get your 7–9 hours every night, and if you’re feeling wiped out after race day, don’t be afraid to sneak in the odd nap. Trust me — your body will thank you for it.”

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