recovery after sport

Marathon Runner recovery using the World Run Recovery System

'Get the Edge' with Recovery

Marathon runners take their sport very seriously, they approach it with the right mind set, they train as often as they can, read all about it, live it breathe it.

They research the latest in running equipment, where the next run is, how to get there, discuss tactics, how to fix this, that and the other-but with all the information at their fingertips, it is all in their own hands and still comes down to them, the run on the day and how they do in it

Recovery after the run

Recovery after the run is something that everyone goes through-and it is this that can cause more discomfort than the run itself-it is basically every runner for themselves because recovery is an individual thing

Some will recover faster than others, some will have assistance, others will have their own recovery systems-but the majority of entrants in a marathon will go home and suffer alone

Most marathoners are 'weekend warriors' they are not professional runners with support teams behind them; they still have to earn a living and have family responsibilities-this can be difficult if your occupation involves moving around and generally working and you are tight, stiff, and very sore

Getting work done in the after run recovery area

Depending on the marathon and the organisers there may be personell in the recovery area other than the first aid people who may be assisting with after run recovery-unfortunately unless you are in the first hundred or so to finish, you may not get to see them-and if you do there could be other problems associated with after run work

While there are many people working in recovery areas who know what they are doing there are also those who have more enthusiasm than experience and it is all in the luck of the draw as to which one you get

I found a site on the net for a major event, they were asking for people to volunteer their time to work in the massage tent-they did not need experience as they would have a couple of weeks training in massage before the start date

I am not disputing the need for this because organizers are expected to supply some recovery services and it is difficult to have enough trained people to come forward with their expertise and this is all they can do

If of course you are in the last 30,000 then you will not have the problem of waiting in long lines in the recovery area at the end of the marathon getting cold and hoping for spot on the massage table-all the recovery staff will have gone home

Some events do not have any coverage at all

I recently attended an international long distance event where there were hundreds of runners-other than the recovery people such as myself who were taken by a team from their country, the organizers did not have one therapist to help the rest when they got into trouble-they could not find any to volunteer their services

I am sure that there are other events both big and small where there are simply not enough recovery people on hand to give assistance to those who need it

in 2005 there were 382,000 marathon finishers in the USA
in 2007 there were 407,000 marathon finishers

These are the ones within the cutoff point

These are just the finishers-the number of starters would be much higher

source: www.marathonguide.com

Broken down into smaller event figures

• 2007 New York Marathon 38,557
• 2006 New York Marathon 37,557
• 2005 New York Marathon 36,856

at this marathon there were 6300 in under 3 hours and 14,633 in the cutoff point of 7 hours

• 2004 New York Marathon 36,562
• 1996 Boston Marathon 35,868

Source www.aims-association.org

Many athletes are missing out on even basic recovery care

Assuming only the first 5,000 runners was to make the recovery area it still leaves many thousands of finishers not looked after

The mental and physical state of the 7 hour cutoff time and over people can only be guessed at-being on the road for so long these people would be heading into ultra marathon problems

Being out there for so long can mean a dramatic decrease in fitness level and increase in possibility of injury with a corresponding increase in length of time of recovery from soreness and stiffness after the run has long finished

If they have had blister problems, this will have increased stress on all parts of the body-but there will be no help or very little for those in the back 30,000 or so

This means that the majority go home and lick their wounds in solitude

Their methods of recovery would vary from being 'passive' and waiting for the body to recover naturally with all its inconveniences or it can be 'active' and trying to increase the speed of recovery by relaxing the muscles and increasing circulation

The 'Sports Institute of Hard Knocks' is always at events totally on their own, by themselves, solo working for many hours, which is why the Institute has so much information to share that is not available anywhere else in the world

However the Institute can only do so much for them, our concern is for the individual Marathoner

To spend all that time aiming for a running goal then leave the recovery to chance is not a good tactic to improve performance in subsequent marathons

What happens on the recovery table can impact on recovery, training and performance in a not very beneficial way by using 'enthusiasm' rather than knowledge.

To illustrate the problems that can be caused when a heavier type of massage is used below is a quote from Sandra Brown taken from her advice sheet for the Surrey Walking Club.

"The second tear (at least I have matching legs with old tears on both sides) was caused, to my great annoyance at the time, by an overenthusiastic physio who was supposed to be helping me to warm up gently before a 24 hour race and got carried away. I am now more wary of having physio at any time, and make sure that I stay in control, by saying at the outset what I want and don't want to be done to me. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly, rather than get hammered and go critical,) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs. The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999. Michael's approach is very gentle at all times, and always works with the athlete and puts the athlete in control, thus minimising the risk of harm and maximising the benefit.
Very occasionally I will feel tightness in one or other hamstring, but I am lucky that neither tear has become a real problem. These days I stretch pretty diligently after exercise and am convinced of its value, and my cross-training approach plays a part; I am sure, in keeping me free of overuse injuries. More on stretching another time."

(Source:http://www.surreywalkingclub.org.uk/Training?Advice/Articles/training_for_ultras_by_sandra_br.htm#Training/forUltras_SB)

What Sandra is saying is that enthusiasm is no subsitute for experience

This is what Sandra says about experience

Michael's methods of massage and blister care helped me to stay mobile throughout the race and to recover quickly afterwards. His techniques are safe and gentle.
Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection, Michael's techniques are light, safe, reassuring, and highly effective.
They enhance comfort and flexibility, build confidence, and promote success.

This booklet will help others to learn and practice Michael's methods.
It is recommended reading for everyone who walks and runs and who wants to go further, go faster, or just to enjoy life more!!'

SANDRA BROWN
1996 Ladies 1000 Mile World Record Holder
1999 Ladies 100 mile Race walking World Record Holder

"I know that your massage kept a number of competitors in the event.
The cold weather of Saturday afternoon and night certainly got to many of the walkers and your prompt action had them back in the race after a short stop.
In years past, that would have ended up as a non-finish; a number of walkers were able to keep going for the full 24 hours on the basis of your expert help."

Tim Ericson Secretary Australian Centurions Club

'I have known Michael Gillan for many years and have always got quick relief for my aches and pains from the stretching he performs'.
CLIFF YOUNG-Ultra marathon runner

Where to from here?

The biggest obstacle to recovery is lack of knowledge and affordability

The 3 main obstacles to a fast recovery plan are

• Affordability

• Lack of information

• The confidence to take on responsibility for self management

Scene 1-Lack of information

A Runner out on the road for hours struggling towards the finish line

Reaches it in about the 200th position and needs some recovery work; slowly makes way towards the tables only to find there are lines of people waiting, all still in running gear and waiting, waiting, waiting.

Their muscles are getting colder so are they, if it is a cold rainy day some are heading towards hypothermia, but still more runners coming in line up behind for the services of the busy recovery team.

Eventually getting towards the front when they say last one we are going home!
and all pack up (They have to draw the line somewhere and a marathons the runners are can number in their 1000's and not all of them can reach the recovery area)

Sore and stiff heads back to the transport home; once there it is painfully into the recovery process knowing it could be a week or two before being able to get back into training for the next one.

Some times the the pain and stiffness makes people decide that it was all too much trouble and they won't do it again!

Movement for the next few weeks is going to be quite painful as soreness and stiffness become a constant companion

In the chart of the Colac 1995 six day event below it is possible to see the effect fatigue, stiffness and soreness can have on performance and recovery-it also reflects the difference in the change of approach from working on the muscles to working with them

Scene 2-With information

Stiffness and soreness is part of the recovery process-to work at trying to physically overcome them using 'uncontrolled finger force' breaks into this process leaving the body to heal all over again

Working with the muscles overcomes stiffness without breaking into the recovery process and enables the muscles to move freely without causing them further traumatic stress and further injury to recover from

Scene 2a
A Runner out on the road for hours struggling towards the finish line
Reaches it in about the 200th position and needs some recovery work.

Goes and collects finishing clothes and puts them on to keep warm.

Takes strap out of bag, finds somewhere to sit and starts own recovery work.

Scene 2b
Finds his running mate, a spare bit of ground to lie down on and they start doing pair recovery.

Scene 2c
Finds a spare chair with his running mate and starts doing assisted recovery

Scene 2d
Goes home where pre-trained partner waits to do after run recovery

Every picture tells a story-

When I went to look after the Danish team at the 2007 24 hour world championships in Montreal, the airline mislaid all all my clothes, tent and everything else, except for the few things I carried on board with me.

The equipment for the whole event consisted of a chair for eating sleeping and working on-above in the foreground is the very chair that occupied the whole 'Sports Institute of Hard Knocks'!

The manual of the very method used to do this is available now for the grand total of $20.00!

There are not too many organizations that would give you the marathoner the benefits of all their research done over many years-but the 'Sports Institute of Hard Knocks' does this because we need your support to join the World Run 2 www.worldrun.org project

What level of skill is required to do the World Run Recovery System?

Unlike other methods of recovery, very little skill is needed

The World Run Recovery System works with the muscles not on them because it uses the 'snowshoe' effect of spreading the load, weight and pressure of the hands and fingers so does not stimulate pain receptors or produce friction or heat-therefore it can be done 'on demand' or as often as required

• No disrobing

• Needs no oil

• Works with the muscles

• Uses the flat hand

• Does not need equipment

• Needs only minutes to learn

• Needs only basic understanding of what you are doing and why

Only 4 basic movements

Only 1 depth-that is light

The secret to recovery is to reduce input/output required through being-

• Non invasive-working with the muscles not on them

• Simplicity-easy to understand

• Predictability-By not changing information fed into the brain all responses become automatic

• Consistency-conditions the muscles by repetition

The World Run Recovery System tested trusted oil free alternative

Why is the World Run Recovery system oil free?

Conventional methods need oil provide lubrication between the hands and skin as they rely on the skills of the practioner at working on the muscles to be of use

The World Run Recovery System only uses the hands and the knowledge of using them effectively

This gives the unsupported athlete the independence from unknown recovery assistance who may have the belief that it is them doing the recovery-not the body itself

Some basic points on recovery that tend to be overlooked by athletes

• Stress on top of more stress increases recovery time

• The body recovers itself!

Self-Maintenance

Self-maintenance is an option for those whose capacity to pay for or access to massage therapists is limited-but information on how to self-maintain without getting into the technical aspects of 'petrissage' and 'rowing stroke' is also limited

It is also generally assumed that the people have the financial ability to be able to afford the care and services of the therapist-it is unfortunate that the therapists mostly live in or around larger centers and cities and are unavailable to people who live in more isolated regions

Lack of financial reserves-ability to study-facilities such as massage schools and teachers for learning the handskills required for modern massage techniques impact on the benefit that flow from massage were it available

If you can afford the costs of having ongoing manual therapy-and have no problem accessing the services of a massage therapist in your area, you are lucky-if not tough

Affordability

To do a full course in recovery systems will cost hundreds of dollars in fees, there is also the time needed to study physiology, anatomy, and the hand skills needed to do it.

And then it may not be suitable for the athletes needs because it may not be portable, you will also have to carry oil, massage table, towels, or effective enough.

It may be beyond the talents of many people and to hire someone to do it for them is very expensive and this makes it unaffordable.

It would be cheaper and more effective to pay me for the knowledge I have because I am the one who developed and tested the World Run Recovery System over many years.

Unfortunately I am not available for hire, because I am going on the next world run which is on now www.worldrun.org

Win Win!

It is very difficult for everyone to win a race, but in this situation everyone does; with your support I get to on the World Run and the sportsperson gets the very same recovery system I will be using on World Run 2!

US$20.00 ebook PDF format

References and citations

PubMed

Manual massage and recovery of muscle function following exercise: a literature review.

PMID: 9007768 [PubMed - indexed for MEDLINE]

The mechanisms of massage and effects on performance, muscle recovery and injury prevention.

PMID: 15730338 [PubMed - indexed for MEDLINE]

http://www.webmd.com/content/Article/92/101950.htm

SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.


Modelling in the manual by Nicholas (16)

Photographs by Jessica (7)

Marathon Recovery Article

Article Marathon Recovery Massage

Marathon Legs Recovery

Self Service Legs Recovery System

http://runnerinsight.com/2009/04/22/new-project-and-news/#comment-907







contact Michael michael@aching-legs-relief.com