Keys to recovery...

THIS week we are discussing the importance of recovery and some simple ways to maximise recovery between runs while minimising 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 and give this a go but be aware of a slippery bathtub!

With increased activity you are likely to create ‘ knots’ or trigger points within your muscles. 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.

The NormaTec PULSE Recovery Systems is a dynamic compression device designed for recovery and rehab. The Normatec utilizes compressed air to massage your limbs, mobilize fluid, and speed recovery with a patented 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 in rehabilitation.

Crouch & Kirwan Chartered Physiotherapists

15 Abbey Square Centre

Enniscorthy

087-449-7955

Many of us have focused on nutrition and training, which is good news for heart health and also for this year’s Hope and Dream on April 7. Increased physical activity and achieving a healthy weight can reduce your chances of developing heart disease and stroke.

Finding diets that promise to get you trim in a flash isn’t really hard, but if you are looking to get healthy, fit and maintain it, then a healthy lifestyle is much more sustainable as diets are more difficult to maintain. So follow the training and nutrition every week and after a few weeks you will be well on your way to success to a healthier new you.

Balance, Flexibility and Simplicity

These three qualities provide the foundation for success, much like a well built bridge. A bridge is well balanced, flexible to allow for some movement and uses simple technology to minimise risk and allow for change in the future.

Balance

If you do not have balance you cannot be steady, a lack of balance makes it easier for you to fall over and lose track of your health.

Flexibility

In order to have a balanced lifestyle, your choices need to be flexible and make the best choices possible for your health.

Simplicity

In order to have a flexible lifestyle, you need to lead a simple one. If your nutrition or training is too complex it limits your ability to adapt.

Love yourself enough to live a healthy lifestyle and with just over five weeks to go for this year’s big race day Hope and Dream 10 mile and 10K on April 7 its time to work harder, eat better and feel happier.

Here are just a few healthy tips that we should all be aware of leading up to the race day:

Plan your weekly food list as this will make it easier for you to have the right food in your press and fridge

Never skip any of your daily meals, you are only fooling your body and it’s not good for your sugar levels.

Eat little and often to maintain your sugar levels.

Fueling before Exercise

A race car never starts a race without new tyres and a full tank of diesel, so we should not start a workout without fueling. Eating before a workout guarantees that the body starts with a full tank of glycogen.

Three or four hours, before the training session or race eat a small meal primarily of carbohydrate moderate in protein and low in fat. Minimize the amount of fiber in this meal to prevent stomach discomfort during it. Even if you are not hungry, you should have something to eat before a long workout. Think of it as fueling your body so it can perform to its best. Pre-exercise meals can include:

Porridge made with almond milk or water, fruit and nuts.

Turkey sandwich on multigrain brown bread.

Cottage cheese with crackers and fruit. Toast and peanut butter

Three to four hours before you work out, drink 2-4 cups of fluids. One hour before you work out, drink 1-2 cups of fluids.

Fueling During Exercise

This fueling opportunity is the well-planned pit stop, this fuel should be simple, easily digestible carbohydrates that the body needs to maintain energy and prevent fatigue.

We also need to provide the body with fluids and electrolytes. If the workout is less than 90 minutes, but at a high intensity, you may want to drink an energy drink instead of water or bring an energy gel with you.

Mid-exercise foods can include: Gels, Energy beverages, Honey, Bananas, Oranges, Jelly babies.

Eating After Exercise

The goal for post-workout fueling is recovery. Fueling will help you replenish glycogen stores used during the workout and also help repair damaged muscle tissue and stimulate the development of new tissue. You should aim to have your protein within 30 minutes after your workout.

Post-exercise foods can include: Chocolate milk, a high-density nutrition bar, smoothie with yogurt and fruit, protein shake.

After exercise, drink two cups of water with a pinch of salt to replace electrolytes lost from sweating.

Daily Fueling

The way to prevent your low-fuel light from turning on is to eat a diet consistently high in carbohydrates. A diet full of whole grains, fruits, vegetables and lean protein will ensure that your muscles have fuel when you hit the road.

Smoothie recipe packed with protein, fibre, unsaturated fats and essential vitamins and minerals

One banana

Cup of Greek yogurt

Cup of Almond milk

One heap tablespoon of almond, cashew or peanut butter (100% nut butter)

One big handful of leafy greens.

Few ice cubes