After a gruelling test like running the London Marathon, how your body recovers can be as important as how you prepare for the ordeal, as Nicola Fifield discovers.

DOZENS of runners from York will join more than 30,000 other nervous people on Sunday for this year's London Marathon - one of the biggest tests you can put your body through.

But even after completing their 26 miles of pain, heading to the pub for a celebratory pint will be strictly off the cards, with fitness experts warning it could lead to kidney shutdown and weeks of cramps and stiffness.

Instead, runners are being urged to reach for the water bottle, and dive into a bath topped up with freezing cold water.

Marathon runners are definitely suckers for punishment.

York personal trainer Mark Robinson, who works at Emperor Health & Fitness Centre, Skeldergate, has a few handy hints to prevent Sunday's marathon runners from becoming cripples.

He said: "It might be tempting to start popping the champagne once you've crossed the line, but that would be a mistake. You need to rehydrate quickly - and the best thing for that is water.

"Also, if you've got any muscle aches the appropriate treatment is RICE, which means rest, ice, compression and elevation.

"What you do before the race is equally important. You need to do a warm-up, including some mobility exercises to help lubricate the joints, and you should also make sure you eat the right things.

"The ideal pre-race breakfast - which needs to be eaten at least two hours before the start - is something that will slowly release carbohydrates, and the best thing for that is porridge. A banana just before the start is also a good idea."

Heading for London this weekend is York mother-of-two Catherine Bamford, who said she was "petrified" by the prospect of running 26 miles.

Crossing the line will be even more of a feat for this 35-year-old, because Catherine suffers from insulin dependant diabetes.

She said: "I've never run that far, so I'm going to be entering the unknown, and I don't know how it's going to affect my diabetes.

"My dietician has told me I must run with my blood testing kit, so I can test my blood sugar levels regularly during the race and stop for some energy tablets if necessary.

"To be honest, I'm petrified, and I just want to get round so I can start collecting my money. I might have to walk, but as long as I finish I'll be happy."

Catherine is raising money for WellChild, which provides specialist children's nurses to care for seriously-ill children living at home.

If you would like to make a donation visit www.justgiving.com/catherinebamford.


Top tips for recovery

Nutrition brand Maximuscle has come up with the following suggestions for getting over a marathon:* Make sure your carbohydrate stores are full at the start of the race.

* Ensure you are fully warmed up and stretch before starting.

* Eat a light high-carbohydrate breakfast on race day - a bagel with jam and a banana is ideal.

* An hour prior to the marathon, sip on a quality carbohydrate drink and continue to drink during the race.

* Rehydrate and refuel within 30 minutes of crossing the line.

* Warm down by going for a gentle jog, followed by a brisk walk and ten minutes of gentle stretches.

* Get a massage or take an ice bath to help reduce inflammation.