Cara Hanson Knead To Run

11/05/2026

Another week, another marathon and another course best for , this time at the Rob Borrows Leeds marathon. It was another strong performance , with consistent effort through the race! This month has been a cycle of taper/marathon/recover/marathon/recover/marathon and with another one next weekend, the Beers lovers marathon which is more for fun than racing. But the work beforehand improving his base and basically slowing down the easy runs as well as adding more easy stuff is slowly paying off. Well done, Andy, I know it's not easy changing your mindset . Hopefully, there will be a few months of no marathons so we can build again 😆.

Also, well done to who completed his first half marathon, also in Leeds. I did Kal a training plan that fitted in with his personal and work life, and he smashed his goal, which I had no doubt he would! Well done Kal!

09/05/2026

Dukeries 40 done ✔️. Got the sub 7 hours I wanted and finished 4th lady, so I'm very happy with that!
It took a lot of grit and determination to grind it out, though. The heat and humidity meant I was in zone 3 for most of it, and I suffered a bout of stitch 43km in which lasted over 30 mins and was really painful. I shouldn't have taken a gel. The thought of rola cola and watermelon at the aid stations kept me going though😆.

Zone 1 Training has paid off, but so have the weekly sessions and help with mechanics from . They helped massively 😀.

Now for a week off running and to replace all of those calories 😋.

07/05/2026

This!

Marathon recovery is way more than just waiting for your legs to stop hurting.

A lot of runners expect to bounce back once soreness fades… then panic when easy runs still feel harder than they should 2–6 weeks later.

But the marathon doesn’t just stress your muscles. It stresses your entire system.

Research shows recovery happens in layers:

Muscle damage and inflammation can linger for days to weeks.

Hydration, immune function, and metabolic stress take time to normalise.

Glycogen depletion can persist if fueling is inconsistent.

Your nervous system and brain may still be recovering even when your legs feel “fine”.

Mental fatigue and perception of effort often stay elevated longer than expected.

One study found temporary reductions in brain myelin content after marathon running — suggesting the nervous system may still be recovering long after soreness disappears.

So if: your easy pace feels weirdly hard, your legs feel flat, you can’t hit gears you normally can, motivation is lower and recovery between sessions feels slower, it doesn’t automatically mean you’ve “lost fitness.”

Sometimes you’re just carrying residual fatigue from a massive physiological stress event.

And ironically, many runners make this worse by:

rushing back into workouts, under-fueling post-race, chasing mileage too soon. comparing themselves to pre-marathon training paces and assuming recovery should be linear.

Fitness and freshness are not the same thing.

Your fitness may still be there… it’s just temporarily masked by fatigue.

What usually helps most:
✔ Consistent easy movement
✔ Sleep
✔ Adequate carbohydrate intake
✔ Protein + overall energy intake
✔ Lower expectations temporarily
✔ Patience with the process
✔ Gradual reloading instead of panic-training

Sometimes the smartest post-marathon training block is the one that looks “too easy.”

Because recovery isn’t passive.It’s a biological rebuild.

06/05/2026

Welcome to our new class timetable 💪🏼

Our brand new weekly class timetable officially launches this week built to help you move better, get stronger, recover properly and feel confident in your body again.

This isn’t your typical commercial gym setup! 🤫

We’ve created a supportive, private environment where you can train alongside like-minded people with guidance from experienced local coaches and therapists who genuinely care about helping you progress.

Whether you’re:

* Returning from injury
* Wanting to build strength safely
* Looking to improve performance
* Or simply wanting to feel healthier and move better

…there’s now a space for you here.

And the best part?

You can now combine your training with our private outdoor recovery space using the sauna and cold plunge to maximise recovery, reap those extra performance qualities and help you stay consistent week after week.

Limited spaces available in each session.

Bookings are now LIVE 💪🏼🔥🧊

Come and be part of what we’re building!

Click the link below to check out our membership options and get booked on today 🙏🏼

https://goteamup.com/p/12903169-made-to-move-the-recovery/memberships/

Ps - if you’re a coach or therapist wanting to host your own class with your own rates, host a workshop or event, drop us a message and let’s chat!

Rory & the team 💫

05/05/2026

So the carb loading begins for Dukeries 40 miler on Saturday, I'll resemble that sheep by Friday 🤣.
I've run an average of 50km, cycled an average of 32kms and walked an average of 14km per week!
Peaking at about 68km running!
For some, that doesn't seem a lot , to others, it's a huge amount. We're all different, and this amount has worked for me . The training has been structured but fun and mainly done in zone 1, meaning there's barely been any fatigue, and it hasn't impacted 'real life, i.e., being a mum and working.
I'm looking forward to a nice day out. Of course, I'd like to beat my previous best time, but the main objective is to enjoy it!

Need help with ultra training or training for anything, drop me a message 😀.

28/04/2026

Post race recovery!
It's very important to recover and reset before building again!
Once the DOMS and inflammation have settled, a deep tissue sports massage can aid recovery. The first few days post marathon/ultra gentle massage only to get the blood flowing and relax the nervous system.

I'm fully booked this week but have a few slots over the next few weeks, booking link in the bio 😊.

28/04/2026

Good fun today doing a 1km time trial with Chris. Im happy with a sub 4 min/km despite having to hurdle over a Chihuahua and having a random old guy telling me it looked like I'd only just starting running when he asked my how many years I've been running 🤣🤣. Disclaimer a few months ago I would not have said this was fun 🤣.
I thought I'd pop the time into a pace calculator and all the equivalent times have come up much slower than I can actually do, basically for the times I can run longer distances, my 1km pace should apparently be faster! But this just tells me my endurance is stronger than my speed (which I knew anyway) .

This just goes to show, pace calculators, AI and training apps really don't know you like you no yourself or a human coach knows you!
As a human coach I always set paces or efforts based on the individual so it works for them.

Drop me a message for individualised coaching or plans for up coming races😀.

26/04/2026

Another proud moment!
Yesterday was spent dot watching as was taking part in the Fellsman Dart, a 50k fell race in the Yorkshire Dale's with 1280 metres of climbing (not for the faint hearted). She's described it as stunning but brutal and the hardest race she's ever done.
Brilliant achievement, especially with how hot it was yesterday .

The last 20 weeks have been building up to this race! We've done a flexible plan , as not everyone likes to be tied down by a fully structured plan. So I've planned the weekly milage with back to back long runs at the weekends rather than mega long runs, then she's had a certain amount of milage to play with during the week to do what she wants. I'm so impressed with how's she's nailed the training at the same time as listening to her body . She's even PBd in the 10k and Grindleford Gallop along the way! Well done, Laura 👏.

Now, it's time for rest and recovery before the Beer lovers marathon in 3 weeks 😀🍻.

26/04/2026

Insane 😮

WHAT HAVE WE JUST WITNESSED? 🤯

Sabastian Sawe has just won the men's London Marathon race in under two hours!

The first to ever do it!

25/04/2026

A massive congrats to for hitting his target of a sub 20 5k at Heslington parkrun today!
After a benchmark of 20:20, we devised a week 8 plan to drop those 21 seconds. It was a case of slowing down the easy runs and adding in 5k specific speed work. Well done James you've come a long way in the last year, now time to enjoy some pressure free running 😀. Shout out to Jamie Booth for pacing James today with excellent splits 💪.

21/04/2026

Thanks for the lovely review !
You've done the hard work, now time for a reset and rest!

I've got space for a few more runners if anyone wants coaching, nows the time for base building for those big autumn races. Just drop me a message, and we can have a chat, no obligations 😀 .