The Danger Zone: What No One Tells You After Race Day

G’day mate,

Over the weekend I ran the London Marathon — well, kind of.
I cruised through the first 15 miles on pace for my sub-3 hour goal, then I slipped on a water bottle and hobbled the last 11, with the incredible crowd bringing all of us home! Despite the injury it was an incredible day!

Along the way, I picked up a few lessons I reckon will help anyone taking on a marathon — or any big challenge. Plus, I’ve got some key advice on how to recover smart without falling into the trap I call “The Danger Zone.”

In this weeks Newsletter (2 min read)

✍️5 Things I Learned From the London Marathon
 🔁How to Recover Without Losing Direction
 🧬Supporting Your Immune System Post-Race

Quick one today as I head back to NYC for the Hyrox Panel with On!

If your mate finished up a marathon, send them THIS link to help them beat the “Danger Zone” Make sure they accept to get a referral prize!

Recovery After a Marathon: Avoiding the Danger Zone

Whether it’s the London Marathon or your own big feat, the days after can feel like a strange vacuum. You’re sore, a bit lost, and wondering: How long should I rest? What’s next?

Let me introduce you to what I call The Danger Zone⚠️ — the space after a race when the structure disappears, and your routine (and motivation) can fall apart.

Here’s how to stay in control:

• You need rest — mentally and physically.
  You’ve earned it. Don’t feel guilty for stepping back. Recovery isn’t laziness — it’s strategy.

• Your immune system is under pressure.
  After a marathon, your body is inflamed and your immune system is in overdrive. To support it, the two best things you can do are:
  👉 Sleep well — Sleep is when your body goes into repair mode—and that includes your immune system. During deep sleep, your body produces key immune cells and proteins like cytokines that help fight off infections and reduce inflammation.
  👉 Fuel smart — Think antioxidants, polyphenols, micronutrients, and hydration. Personally, I rely on AG1 daily to cover my bases and support recovery. It’s part of my non-negotiables, especially post-race. Increase your probiotics and keep your fluid high to release toxins. I am doubling down on AG1 every day for the next week. Click HERE to subscribe and do the same!

• Rest with intention.
  Having something lightly penciled in for after the race helps prevent drifting. Maybe it’s a fun run, strength training, or just some structured movement — the point is to know when you’re switching gears and why. I did have NYC Hyrox, but we will see with the ankle…

🔁 6 Clear Steps to Recover Like a Pro After a Marathon

1. Move for 20–30 minutes daily (but keep your heart rate low)
👉 Take a walk, ride a bike, or do a recovery yoga session.
❌ No running, no HIIT. Keep your heart rate <120 bpm.
🕒 Do this for at least 5 days post-race.

2. Eat these meals each day for 5–7 days
✅ Breakfast: 3 eggs, 1 slice sourdough, 1/2 avocado, 1 cup berries
✅ Lunch: 1 cup cooked rice, 150g chicken or tofu, 1 cup mixed veg
✅ Dinner: Salmon or beef with sweet potato + greens
🧠 Why? Protein repairs muscle, carbs replenish glycogen, antioxidants reduce inflammation.

3. Drink 3L of water per day + 1 electrolyte tab per bottle
💡 Hydration needs to spike after a marathon. Add sodium and potassium to help cellular repair.
💧 Aim for 3 full bottles (1L each) with electrolytes daily.

4. Take AG1 first thing each morning with water
🛡️ Your immune system is compromised post-race. AG1 supports it with 75+ vitamins, minerals, probiotics, and adaptogens.
⏰ Take it within 30 minutes of waking, before coffee or food.

5. Sleep: Aim for 8+ hours of time in bed, not just sleep
🛌 Deep sleep = muscle repair + immune support.
🔒 Block off at least 8 hours in bed, even if actual sleep time is less.
📵 Put your phone away 1 hour before bed to wind down.
🧘 Optional: magnesium or breathwork can help if your nervous system is still buzzing from the race.

6. Set your “next thing” by Day 7 — even if it’s small
✍️ Write it down:

• “Sign up for 10K in 2 months”

• “Start lifting twice a week”

• “Trail run Sundays”
  🧭 Direction > perfection. You’ll feel less lost and more focused.

Quick Notes

🏃🏻‍♂️Congrats to all of those who ran the London Marathon!!!!! What a day!!!

🎥 A full day of hybrid eating and training with Luke Hopkins is live on Youtube, click HERE to watch

👊 The NYC Hyrox Panel has sold out! But we will be sharing for those who still want to learn from the night

DC

#EatGoodFeelGood