{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Run Cape Town Podcast","title":"The Cape Town Marathon Recovery Warning You Need to Hear","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/4365e009\"></iframe>","width":"100%","height":180,"duration":2628,"description":"Think recovery is a luxury? Think again. With Cape Town Marathon getting closer, Shona and Ntutu explain why poor recovery can sabotage your training, how to know when your body needs rest, and the simple habits that help you absorb training and arrive at the start line stronger.","thumbnail_url":"https://img.transistorcdn.com/lHndCQkzNEvvmbkZRdt2lD7evVI9QQt-pS6tOrEa4HY/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8yMzQ2/YzEzZjVmZTE1MjMx/M2U5ZDAzODAxOTkx/OTdlMC5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}