What you can do to aid recovery between runs
THIS WEEK we are discussing the importance of recovery and some simple ways to maximise recovery between runs while minimizing risk of injury.
There are several things you can do to aid with recovery between runs so you become less sore and maintain a high training load.
Cold thermogenesis is bodily exposure to cold temperatures. It comes in a multitude of forms, one of the simplest forms is cold water immersion. Benefits of cold thermogenesis include decreased level of inflammation throughout the body, an enhanced immune system, and increased longevity of bodily cells.
The use of compression stockings are thought to aid with blood flow to the muscles helping with restoring muscle glycogen stores and clear metabolic waste from the area after a tough run. Some runners like to wear compression gear while running and racing as well as throughout their day.
Wearing garments during your run can lead to less muscle damage due to the additional support to the tissue while you run minimizing the ‘bouncing’ forces placed on the muscles while running. If you find compression gear annoying to run in, at least try wearing the garments at other times during your normal daily routine.
Long used as a relaxation method Epsom salt baths can help with decreasing muscle soreness. The magnesium sulfate present in Epsom salts displaces the accumulation of calcium ions in muscle tissue during a workout in turn decreasing muscle soreness and enhances bodily relaxation. A nice alternative to cold thermogenesis, treat yourself – beware of a slippery bathtub!
With increased activity you are likely to create ‘knots’ or trigger points within your mus- cles. If not addressed, these ‘knots’ or tightness within the muscle will lead to decreased circulation, pain, inflammation, loss of mobility and muscle weakness. Addressing trigger points before they become a long term issue is a key component to recovery.
NormaTec Pulse Recovery System is a dynamic compression device designed for recovery and rehab.The Normatec uses compressed air to massage your limbs, mobilise fluid, and speed recovery with the NormaTec Pulse Massage Pattern.
The session will then begin by compressing the region of your body being treated. Similar to the kneading and stroking done during a massage/rub, each segment of the attachment will first compress in a pulsing manner and then release.
This will repeat for each segment of the attachment as the compression pattern works its way up your limb to mimic a manual massage. If there is a specific site of injury the Normatec Pulse PRO can be programmed to focus on the injured area to aid rehabilitation.
The body needs sleep to recovery both physically and mentally. Without seven to nine hours’ sleep per night the body’s ability to thermoregulate is decreased, perceived exertion increases in addition to cardiac effort.