You’ve crossed the finish line, collected your medal, and maybe even smashed a PB — but now what?

In this episode, we answer your questions about what happens after the big race. Rose has just London marathon, Steph's fresh off 100k for England, and we’re both dragging ourselves out of that weird post-race headspace.

We discuss how we recover: from the post-race blues to the art of actually doing nothing, how to know when to start running again, and why your brain can feel as tired as your legs. Whether you’ve already booked your next goal or wondering if you’ll ever feel “normal” again, this one’s for you.

We cover:

- Why post-race blues are totally normal (and how we’re feeling)

- How to recover properly

- When to start running again (and when not to)

- The mental side of recovery

- How to build back into training

- Setting your next goal… or just enjoying the time off

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From running this year's London marathon in a 25kg weighted vest to conquering the gruelling 246km Spartathlon, Vassos is always looking for new challenges to push him out of his comfort zone. We find out why - along with what it took to run a marathon with 25kg on his back, how he pushed through the hardest moments of the Spartathlon and why he never wears underpants to work!

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Four weeks after finishing the Two Oceans marathon, Steph lined up for her first 100k as part of an England team, and in this episode she tells us all about it!

From pre-race prep to the realities of race day , Steph shares how she tackled over 20 laps of a 3 mile loop course, how her crew helps her through some tough moments, and how conquering unknown territory can feel like a breakthrough.

We also hear about the detailed fuelling plan, the team atmosphere, and, despite the distance, why she's already hungry for more (but not before recovering properly first!).

If you're enjoying the show, please do give us a 5 star rating!

Follow us on YouTube, Instagram and TikTok: @5MilesEasy