So you’ve just ran 26 miles (and 385 yards) around London. Congratulations! London Marathon complete… But its Sunday and you’re back to work tomorrow. Here’s some tips to ensure that Monday morning is a little bit easier.
Hydration and refuelling
Endurance athletes have been shown to lose up to 1.28 litres of sweat per hour when competing (1). With sweat loss, also comes the loss of electrolytes that help to support nerve and muscle functions as well as other key bodily processes.
Endurance running utilises the body’s aerobic energy system to breakdown glucose and fats and provide the fuel that allows you to keep running (2).
So, when you get across that finish line, ensure to hydrate sufficiently, and refuel with a meal that contains a balanced form of carbohydrates, fats, and protein to replenish your glucose stores and aid muscle recovery.
Warm-up / Cool Down
Whether you’re looking to hit a new PB, or just running for the fun of it, it’s important to get your body ready for the start line. A good warm up has been associated with a decreased risk of injury (3). As well as generating heat into the tissues and increasing blood flow to the working muscles, a warm-up can help create dynamic stiffness in the foot and ankle to help propel you forward with each step (4).
Some warm-up exercises include:
- Alternating Lunges
- Alternating Heel Flicks
- Single leg hops
Post-race, A cool down can improve heart rate recovery, help relieve muscle soreness (and delayed muscle soreness – DOMS) and help speed up the removal of metabolic by-products, like lactic acid, that arise from endurance activities (5).
A cool down may include:
- A low intensity walk for 10 minutes
- Static Stretching into the Quads and Hamstrings
- Focus on breath work – deep breaths from the diaphragm to reduce breathing rate and increase oxygen intake
Massage
Massage is a great tool speed up recovery following a prolonged bout of intense exercise. It can help to relax musculature that may have become tight, reduce muscle soreness, and enhance the healing process (6).
Self-massage can be applied with the use of a foam roller, massage gun or even a tennis ball. Massaging the plantar fascia by rolling a ball under the foot may give some relief after a prolonged run.
At goPhysio, we have a number of highly skilled sports massage therapists that can work with you to target areas of tightness and pain, so you can be ready to smash those miles again after a big event such as a marathon. We will ensure you get the most appropriate treatment for any niggles you may be experiencing and can create a treatment plan that works around your training and/or competition schedule! You can book your post race recovery massage here!
References
1. Normative data for sweating rate, sweat sodium concentration, and sweat sodium loss in athletes: An update and analysis by sport. Barnes, KA., et al. 5, 2019, Journal of Sports Sciences, Vol. 37, pp. 1-11.
2. Cook, S. and Wu, S. Energy for sport and exercise . [ed.] Adrienne Forsyth. Nutrition for Sport, Exercise and Performance. New York : Routledge, 2019, p. 15.
3. Does warming up prevent injury in sport? The evidence from randomised controlled trials? Fradkin, AJ., Gabbe, BJ. and Cameron, PA. 3, 2006, Journal of Science and Medicine in Sport, Vol. 9, pp. 214-220.
4. Ankle Joint Dynamic Stiffness in Long-Distance Runners: Effect of Foot Strike and Shoes Features. Garofolini, A., et al. 19, 2019, Applied Sciences, Vol. 9, p. 4100.
5. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Van Hooren, B. and Peake, JM. 7, 2018, Sports Medicine, Vol. 48, pp. 1575-1595.
6. The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Weerapong, P., Hume, PA. and Kolt, GS. 3, 2005, Sports Medicine, Vol. 35, pp. 235-256.
Blog written by Harry Rumens, Soft Tissue & Sports Massage Therapist