Advice
Aiding recovery from a run
04 October, 2010
When runners have treatment and rehab with Studio57 we end up having a good amount of couch talk time. What I mean by that is while treatment is being administered they get a chance to pick our brains about everything and anything to do with running from to pre/post race nutrition, race tips, training programmes, recovery aids, trainer advice, strengthening programmes etc etc. It's invaluable information that an opportunist will pick and use to their advantage to make them a better runner. So with that in mind I have put together exclusively for Jogging buddy my top 5 tips to aid recovery post marathon or race.
1. ICE ICE BABY
One of my best tips is to have an ice/cold bath as soon as you can, this will seal up all the tiny micro tears created while pushing your legs to the limit. Minimum is the magic 7, just up to the belly button and build it up to 10-15mins (ekk!).
2. FOOD GLORIOUS FOOD
Get your pre/during and post race nutrition correct. Practice what works for you and tweak it with regards to weather. Remember if it's a hot day you'll need more water and more electrolytes to avoid cramp.
3. FLEXIBILITY
If it's a long race give yourself a few days to recover then stretch out your body, take one muscle at a time, stretch the Quads (front of thigh), Hamstrings (back of thigh), Calves (bent leg and straight) Glutes (butt) and adductors (inner thighs). Stretch for 30-90 seconds and repeat twice. Don't overstretch- hold it at a 7/10 maximum effort.
4. H20
Weigh yourself before you run and after the race. You must make sure this weight the same and if not you need to drink and eat more to get that equilibrium.
5. ROLL UP ROLL OUT
Invest in a foam roller www.strideuk.com and roller your muscles out 2-3 x a week. It loosens the myo-fascia of the muscle thus improving flexibility and releasing stiffness to avoid injury. It's tough but works magic on tight calves, ITB and quads. Every runner should have one of these. It's as if you have your own sports massage therapist at home.
Studio57 Clinic are the referred therapists for the Brighton Marathon, Sussex Beacon Half Marathon, Brooks 10k and Heroes 10k. We treat all ranges of clientel from Liz Yelling to runners just taking their first steps. We rehab all injuries from back pain to Achielles tendonitis. www.studio57clinic.co.uk