This time, we have an inspiring and athletic guest blogger: Danielle van Eeuwijk! In addition to 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 balance it all? By training smart, listening to her body, and taking recovery seriously. In her blog, Danielle shares her personal insights and practical tips on how she optimally recovers after intense training sessions and races. And great news: our fresh Yogi & Yousef dates play a key role in her nutrition! They are a staple in her post-run routine—perfect as a natural energy source and recovery snack.
Curious about her approach? Read her blog and get inspired!
This time, my runner blog’s key focus will be on recovery and basic tips that have been beneficial to me. Why do Elite athletes excel? Because of the dedication and attention they pay to their training, nutrition, mindset, and… exactly: recovery! Balancing training with adequate rest is crucial for the body to be able to compete at your best! I recently competed in the CPC Run half marathon 2025 in The Hague, and what a race day it was! I had the privilege to start in the AA starting block as sub-elite runner, just behind the real elite athletes, how cool!
The next morning, my Garmin advised me to enjoy a well-deserved ‘Rest Day’. Besides listening to signals, incorporating recovery periods in my training routine is super beneficial and important.
Here are some recovery tactics I am practicing:
1. Allocate sufficient hours of quality sleep.
From age 20 to 45, I underestimated the importance of the number of hours and quality of sleep. Over the past year, I’ve focused on improving my sleep routine as well as taking 8 to 9 hours of rest.
2. Keep flexible and strong.
Stretch, stretch and stretch some more. Osteopathy is also a huge support. Use a small ball to lose stiffness in your muscles. Stand on one leg while brushing your teeth. It’s great strength training and a wonderful balance exercise. For the advanced: try a one-legged Teams call.
3. Fuel with good energy!
Every athlete has a different need and amount of hunger after hours of training or a heavy race. Nutrients are essential for recovery and building strength. Many runners trust their protein shakes. I used to take my bowl of curd with some fruit and nuts after an intensive training session, and I changed my habit. Now I refuel myself by taking bananas accompanied by the 100% natural Yogi Yousef Dates, and a super green smoothie with hempseed. Together with a bowl of rice, beans, veggies and nuts, these choices match my preference for plant-based foods. More and more sport professionals live plant-based and challenge the stereotype that vegan nutrition does not provide enough strength or is not a good basis for sports. I have experienced less injuries and a quicker recovery so far. Once the foundation is made, nothing stands in the way of increased performance. Last but not least, it is my contribution to the regeneration of our planet.
Just to name a few top vegan athletes:
- Timo Hildebrand (Soccer)
- 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 (Track & Field)
- Patrik Baboumian (Power Sports)
- Benedikt Höwedes (Soccer)
- Dirk Nowitzki (Basketball)
- Johanna Jahnke (Rugby)
- Kendrick Farris (Weightlifting)
4. Change the training plan, if needed.
Endurance athletes often resist skipping training sessions. Be smart and adjust your plan for better long-term results and enjoyment, if needed. Several weeks ago, I completed a 34-kilometre training session. Right from the start, I noticed that my legs did not want to run at all. It was one of the worst training sessions I’ve experienced to date. In hindsight, it would have been better for me to opt for a slow long run, or to go home and spend the time relaxing. It is still just a training.
We’re never too old to learn and change our habits. For effective change, I believe we need to be able to completely change our mindset and commit to it. Sometimes, we need to break old habits, committing ourselves to resiliency and adapting to it.
Last weekend, I finished 31 seconds slower than my PR of last year. However, my physical condition during this event was significantly better than what I experienced last year at the CPC Half Marathon. Now, it’s time for some recovery, followed by two more weeks of hard training, and then I’ll start tapering. Because on the 6th of April, I’ll be at the start line of the Vienna Marathon. The journey continues!
Please share your recovery tips as well. I am super curious and I want to learn from your experiences.
Thank you for reading and keep up your energy in life!
Danielle