This time, we have an inspiring and athletic guest blogger: Danielle van Eeuwijk! Alongside her work as a Data & AI Specialist at Microsoft, she ranks among the Top 100 fastest female marathon runners in the Netherlands. How does she manage to combine the two? By training smart, listening carefully to her body, and taking recovery seriously. In her blog, Danielle shares her personal insights and practical tips on how she optimizes her recovery after intense training sessions and races. And the good news is that our fresh Yogi & Yousef dates play a part in it too! They are a regular part of her post-run nutrition after intense workouts, perfect as a natural source of energy and a recovery snack.
Curious to find out how she does it? Read her blog and get inspired!
This time, my running blog focuses on recovery and a few basic tips that have proven useful to me. Why do elite athletes excel? Because they fully dedicate themselves to their training, nutrition, mindset and, that's right, recovery! Finding the right balance between training and rest is essential for performing at your best. Recently, I ran the 2025 CPC Run Half Marathon in The Hague, and what a race day it was! I had the privilege of starting in the AA starting area as a sub-elite runner, directly behind the true elite athletes. How cool is that!
The next morning, my Garmin advised me to enjoy a well-deserved "rest day." Besides listening to my body's signals, incorporating recovery periods into my training routine is incredibly important and beneficial.
Here are some of the recovery strategies I use:
Getting enough high-quality sleep: From my twenties until the age of 45, I underestimated the importance of both the amount and quality of sleep. Over the past year, I have focused on improving my sleep routine, and I now aim for 8 to 9 hours of rest.
Staying flexible and strong: Stretch, stretch, and stretch some more. Osteopathy also helps me tremendously. Use a small ball to reduce stiffness in your muscles. Stand on one leg while brushing your teeth. It's a great strength and balance exercise. For the more advanced: try doing a Teams call while standing on one leg.
Fuel your body with good energy!
Every athlete has different needs and a different appetite after hours of training or a tough race. Nutrition is essential for recovery and building strength. Many runners rely on protein shakes. I used to eat a bowl of quark with some fruit and nuts after an intense training session, but I've changed my routine. Now I replenish my energy with bananas combined with 100% natural Yogi & Yousef dates, as well as a super-green smoothie with hemp seeds. Together with a bowl of rice, beans, vegetables, and nuts, these choices fit perfectly with my preference for a plant-based diet.
More and more professional athletes are adopting plant-based diets, breaking the stereotype that vegan nutrition cannot provide enough strength or a solid foundation for athletic performance. Since making the switch, I have experienced fewer injuries and recover more quickly. Once you have the basics right, nothing stands in the way of better performance. Last but not least, it is also my contribution to the regeneration of our planet.
A few well-known vegan elite athletes:
- Timo Hildebrand (Football)
- Venus Williams (Tennis)
- Novak Djokovic (Tennis)
- Lewis Hamilton (F1)
- Serena Williams (Tennis)
- Arnold Schwarzenegger (Bodybuilding)
- Lawrence Okolie (Boxing)
- Fiona Oakes (Running)
- Andreas Kraniotakes (MMA)
- Carl Lewis (Athletics)
- Patrik Baboumian (Powerlifting)
- Benedikt Höwedes (Football)
- Dirk Nowitzki (Basketball)
- Johanna Jahnke (Rugby)
- Kendrick Farris (Weightlifting)
Adjust your training schedule when necessary
Endurance athletes are often reluctant to skip even a single training session. But be smart and adjust your plan for better long-term results and more enjoyment. A few weeks ago, I completed a 34-kilometer training run. From the very beginning, I could tell that my legs simply didn't want to run. It was one of the worst training sessions I have ever had. Looking back, I would have been better off choosing a slow, easy run or simply heading home to relax. After all, it's only one training session.
We are never too old to learn and change our habits. For meaningful change, I believe we need to be willing to completely shift our mindset and commit to it. Sometimes we need to break old habits, embrace resilience, and adapt.
Last weekend, I finished 31 seconds slower than my personal record from last year. However, my physical condition during this event was significantly better than it was at last year's CPC Half Marathon. Now it's time to recover, followed by two weeks of hard training before I start tapering. Because on April 6, I'll be at the starting line of the Vienna Marathon. The journey continues!
Please share your recovery tips too. I'm really curious and would love to learn from your experiences.
Thanks for reading, and keep your energy high in life!
Danielle
