Recovery and injury prevention are key components to successfully mastering the 1:30h half marathon. After pushing your body to the limit during training, it is important to allow for proper recovery to prevent injury and increase performance. Here are some tips and strategies to help you recover and prevent injury.

First and foremost, it is important to listen to your body. If you feel excessively sore or fatigued, take a rest day or reduce the intensity of your training. Overtraining can lead to injury and setbacks in your training.

Secondly, make sure to incorporate stretching and foam rolling into your routine. Stretching can help increase flexibility and prevent muscle imbalances, while foam rolling can help release muscle tension and reduce soreness.

Thirdly, proper nutrition and hydration play a crucial role in recovery and injury prevention. Make sure to consume a balanced diet that includes carbohydrates, protein, and healthy fats. Staying hydrated before, during, and after exercise is also important for preventing muscle cramps and dehydration.

In addition to these strategies, there are also various recovery tools and techniques that can be used, such as ice baths, compression garments, and massage therapy. Experiment with different methods and find what works best for your body.

Further reading:

• 'The Runner's Guide to Injury Prevention' by Dagny Scott Barrios
• 'Recovery for Performance in Sport' by Christophe Hausswirth and Inigo Mujika
• 'The Athlete's Guide to Recovery: Rest, Relax, and Restore for Peak Performance' by Sage Rountree"

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