How to recovery from an endurance run
Friday’s Favourites – Recovery
Recovering from an endurance race is almost as hard as the race itself. We don’t often allow ourselves time to just stop, relax and reset however after an endurance race this is the best option in order to have you back running again (always looking at the bigger picture!)
When participating in an endurance race not only are you pumped full of Red Bull (or is that just me at the tail end of a race?) you are pumped full of adrenaline. Adrenaline; a hormone secreted by the adrenal glands increases rates of blood circulation, breathing and carbohydrate metabolism and prepares muscles for exertion. In other words it really gets the blood pumping.
Seeking out an endorphin-producing lifestyle is said to slow down the ageing process, and reduce risk of disease. A good bout of happiness, stimuli and movement is of great benefit but we do need to be mindful that in an endurance race, although happiness is felt we also put a lot of stress on our body and we need to counter-act this by a solid recovery.
Friday’s favourites list the Tarian recommendations of ways to recover.
Known for their therapy in relieving stress and aiding deep relaxation floatation tanks are a concept similar to that of the Dead Sea where salt waters keep you ‘suspended’ in the water to help relieve and release both body and mind. Blood flow is stimulated through the body and natural endorphins are released assisting the brain with relaxation and meditation. Raising our magnesium levels can help improve circulation, muscle pain, regulate electrolytes and relieve stress – doesn’t that sound like something you need after a long run?
Have you ever sat in a recliner chair with soothing music playing in the background disconnected from your phone and the outside world with nothing but salt around you? Salt therapy can relieve numerous respiratory conditions as well as eczema but what we most like about this therapy is its anti-bacterial and anti-inflammatory properties and that these rooms help you relax.
Ideal pre race, when you are feeling worn down or have signs of a cold/flu coming on and equally as beneficial post race, the feeling of being completely relaxed as salt particles are sprayed around the room is something that will aid with recovery and much sought after when in recovery mode.
Deep tissue massage
This is another level of a massage, its deep and although not recommended for the faint hearted only days after an endurance event its well worth the pain should you be brave enough. What’s the saying ‘no pain, no gain.’ A deep tissue massages helps flush out toxins; pump blood through the muscles, ease tension and help push out lactic acid from the deep muscle fibres in the body. At the best of times these massages are painful but the feeling post massage is worth it.
Pulse recovery systems
Fairly new to the market and one that is well published and talked about, the ultimate recovery to help freshen the legs is a state of the art pulse recovery system that helps reduce muscle soreness and improve circulation. These systems are likened to your personal, on-call massage therapist and work by either using compressed air to massage limbs and mobilise fluid or by using a pulse technology that pulses using gradients and distal release. These devises are not cheap to buy but if you are looking for that edge and faster recovery, these highly advance products could be right for you.
Despite the recommendations above one of the best ways to aid recovery is simply: sleep. All you need for this one is the blinds closed and a comfortable bed or couch. The benefits of sleep are vast; sleep is vital for learning and memory and plays a critical role in immune function and metabolism. During sleep your body starts the healing process to help heal the damage done to cells and tissues. Helping provide mental health, hormonal balance and muscular recovery sleeping between seven to ten hours a night will have you feeling balanced and well on the road to sound recovery.
Recovery is key
Recovery refers to techniques and the actions taken to maximise your body’s repair. What are you key recovery techniques post training session or race?