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Half Marathon Recovery Plan

If, like me, you have just competed in a half marathon, you might be feeling not only a little battered and bruised, but also at a loss about what to do in terms of efficient recovery. Rest and recovery are a huge part of the healthy training process, but very often neglected – unwisely so!

MASSAGE

My first port of call is an hour-long remedial massage by one of my trusted colleagues at The Massage Lab. A good therapist will know that a post-event treatment need not be deep and painful and they will tailor their techniques to your needs and state of recovery. Personally, I go for a light flushing massage the day of the race and leave the heavier “repair” work for later in the week, when my muscles’ recovery is well under way.

RETURN TO ACTIVITY

I have found some useful information about a safe return to physical activity from coach Jenny Hadfield. It seems like common sense, but as that is a sense often forgotten, here is a reminder:

“Much like your training, recovering from a half-marathon – especially your first – is highly personal.  I will give you some guidelines to follow, but keep in mind that the key to efficient recovery is to practice patience, be aware of how you’re feeling as you progress, and understand that healing continues even when the soreness subsides.

The rule of thumb for recovery is to take one day easy for every mile in the race.  That doesn’t mean lying on the couch eating crisps for two weeks.  It simply means gradually increasing your runs for the next two weeks while keeping the intensity easy.  It can be tempting to get back on the horse and run hard after the post-race soreness subsides; however, doing so dramatically increases your chances for niggling aches and pains and even injury.  Especially for first-timers.

You’ve just spent the better part of three or four months following a structured training program.  Now is the time to take a one-week holiday from running and let your body heal.  I once asked women’s marathon world record holder Paula Radcliffe how she recovered post race, and she told me she took one month off running and cross-trained to give her body and mind a chance to rest and fully recover.

Never underestimate the power of rest and recovery, for it allows your body and mind time to adapt, grow stronger and accomplish your goals.  Here are a few ideas on how to develop your recovery plan.

  • Take a break from the impact of running for four or five days, and cross-train three times for 25 to 30 minutes with activities that are low impact and will warm your muscles. Walking, cycling, and swimming are great alternatives.  Incorporate full-body flexibility exercises after every workout (yogais perfect). Consider treating yourself to a massage and taking complete rest days as well.
  • Follow a “reverse taper” over the next two weeks and gradually increase your running time / distance.  Start with an easy 30-to-40-minute run later this week to see how things feel.  If you can run without aches, pains, or altering your stride, continue to gradually build your running time and distance with a few more 45-to-50-minute easy runs.  If all goes well, by week three you’ll be back to a solid foundation of miles.
  • You’ll maintain your running fitness for the next round of half-marathon training by running three or four times per week for a total of 15 to 20 miles per week. A typical maintenance training week might look like this:
    • Alternate long runs once per week (6 miles, 7 miles, 8 miles, 6 miles)
    • One or two easy runs of 4 to 5 miles
    • A moderate-to-fast run of 4 to 5 miles (fartlek, tempo, negative split)
    • Easy to moderate cross-training
    • Strength training twice per week, either on cross-training days or after easy runs

Recovery starts the minute you cross the finish line.  Everyone recovers at different rates and the speed at which we recover depends on many variables like the intensity of your race performance, sleep, stress, diet, age, and even the race climate.   It’s a good idea to keep a log and track as many of these variables as possible.  You’ll learn how to develop an efficient recovery plan that works for you.”

Congratulations and Happy R&R!

Ice, Rice, Mice?

About strains, sprains, RICE and MICE

What are strains?

Strains are the result of tearing of the fibres of a muscle or tendon. They are the most common type of acute injury, caused by over-stretching or impact. Symptoms are bleeding, swelling, pain, dysfunction, heat and redness.

What are sprains?

Sprains are the result of a tear in a ligament that supports a joint, caused by a joint being forced beyond its normal range of movement. Symptoms are usually more severe than those of strains. There is considerable swelling and bruising, and much more pain and dysfunction with any attempt to put movement or pressure through the joint.

Home Treatment for Strains and Sprains Swift and correct treatment of strains and sprains is of great importance if one is to ensure a quick recovery and minimise any lasting problems. Applying appropriate treatment to such injuries is fairly simple, but without the correct knowledge it is easy to do more harm than good. Ideally, an acute injury should be seen as soon as possible by a medical practitioner. However, there is unlikely to be one around when the injury occurs, and in the case of a minor injury people often choose not to see one.

This page describes how to treat strains and sprains immediately and during the following days. Bear in mind, however, that although these are the most common of injuries, there can be no guarantee that your injury is a strain or sprain without consulting a medical professional.

Strains and sprains can be dealt with using the following methods:

The RICE procedure should be followed for the first 24-48 hours after the injury, depending on the severity. RICE stands for:

  • Rest
  • Ice
  • Compression
  • Elevation
REST It is important to get as much rest as possible in the early stages in order to allow the body to heal. Avoid the temptation to move the injured part in order to see if it still hurts.
ICE Ice should be applied directly to the injury site as soon as possible, as it reduces bleeding and swelling by slowing down blood circulation, and also relaxes the area by reducing pain. Ice or cold packs are cheap and effective. Cold sprays are only worth using if nothing better is available. Ice should be wrapped in a wet cloth to prevent skin burns. Cold should be applied only for limited periods of time (as little as 5 minutes for a small area like the wrist, up to 20 minutes for a large area like the thigh), as too long an application will cause the body to compensate by pumping more blood into the area. When the ice is removed, the skin should look pale. If the skin is red it means that the ice has been applied for too long. Ice can be re-applied once body temperature has returned to normal.
COMPRESSION Compression should be applied to the injury as soon as possible in order to reduce bleeding. It is best applied using a firm pad over the injury site, with a strapping around it to hold it in place. Ideally compression should not be applied round a whole limb, and certainly not so tightly as to starve other areas of blood.
ELEVATION Elevation of the injured area should be practised as much as possible in order to help with the removal of swelling from the area through gravity. An arm or leg should be comfortably supported at a level above the torso. Professional massage at this stage, while not strictly necessary, may help to bring down the swelling.

Once signs of inflammation have gone, and heat and redness are much reduced, the MICE procedure should be followed until the injury is healed. MICE stands for:

  • Mobilisation
  • Ice
  • Compression
  • Elevation
MOBILISATION You can begin by taking the injured part through its full range of movement, avoiding any movements that cause pain. This will prevent wasting of the muscles through lack of use. Once it can be done easily (it could be days before this is the case, so be patient) you should gradually try to increase the range of movement. Then once basic function of the injured part has been restored, it can begin to undertake more exercise. It will take time for the injury to get back to normal strength, so only light, simple exercise should be used at first, gradually building up. If pain is experienced at any time during exercise, it should immediately be stopped. If the pain disappears after 20-30 seconds, the exercise can be continued with caution. If the pain persists, however, then the injured part should be rested immediately for 24 hours, following the RICE procedure, after which exercise can be resumed at an easier level.
ICE Treatment with ice should continue for about a week, depending on the severity of the injury. After roughly 4-5 days, heat treatment such as hot pads can be applied, provided that inflammation has stopped. This helps the injury by stimulating circulation and thus oxygenating and nourishing the area. Alternating between hot and cold treatments for a minute at a time can also be highly effective.
COMPRESSION This should be continued for a few days, then gradually reduced to no more than a support bandage as the condition improves.
ELEVATION This should be done as often as possible until all signs of swelling, heat and redness have disappeared.

 

 

 

 

Yoga for Pregnancy

 

Yoga for Pregnancy with Yoga Therapy London (Islington)


Pregnancy is one of the most amazing experiences of a woman’s life and yoga has long been recognised by doctors and midwives as being one of the most effective means of easing birth.

Read More

To Run or to Bin. When should you change your trainers?

Running is a hugely popular sport. Aside from the obvious health benefits, it is also very accessible: simple equipment does it, no expensive gym membership required. All you really need are the right clothes and, most importantly, a good pair of running shoes. I often find myself massaging unyielding calves and quizzing the owner about the state of their running shoes. So here is some insight (borrowed from various dependable sources – not shoe manufacturers) about roughly how long does a pair of running shoes last?

Why It Matters

When the Greeks ran foot races in the olden days, they usually did so barefoot. And so do the Tarahumaras, to this very day! With the advent of the modern day trainers, our feet are perhaps a little more comfortable and safe from pavement hazards!

Developed to be protective and add traction, running shoes have evolved to incorporate lightweight materials that intend to cushion the foot from the trauma of running. Most cushioning comes from a lightweight foam material injected with air cells designed to absorb impact.

But, like all good things, the foam eventually loses its magic. And according to some researchers, that can happen anywhere from 300 to 500 miles after the first wear. So for a runner doing five 3 mile-runs per week, that comes out to a new pair every five to six months. (Now you know what’s on your Christmas list!).

Others say that you should upgrade to the latest model no later than 8-12 months after purchase, regardless of usage. But then we should also consider the weight of the runner, their gait, terrain they habitually train on etc… There is no simple calculation and, once again, it all depends … However, what we do know with some degree of certainty, is that once the shoe is compromised, the risk of overuse injuries increases.

The Answer / Debate

To help eliminate all those miles of guesswork and resist the manufacturers’ sales pitch, here are some quick signs that those running shoes need to be replaced:

  • Try the press test. Press a thumb into the centre of the shoe, where the midsole is. If the midsole feels tough and unyielding, then it may be time for a new pair.
  • Look for signs of creasing in the sole. If there are noticeable wrinkles in the midsole area, it’s a sign that the foam has been compressed beyond wear.
  • Pay attention to aches and pains as they can be an indication that something is wrong. A little twinge at the bottom of a foot could go a long way in saying that a shoe is past its prime.
  • Compare new shoes with old ones. Comparing an old pair of shoes with a new one gives runners a direct comparison of what feels better. Once an old pair of shoes stops feeling comfortable, then it may be time to change them out.

These days, however, many hit the road running barefoot or in minimalist shoes with almost no cushioning at all. But if it’s decided that cushioned shoes are the way to go, just remember the cushion can only last for so long, get your new soles fitted and keep a log of your miles.

If your calves are still as tight as leather, book yourself in for a calf massage – even just half an hour can make a huge difference!

 

Material and references by www.greatist.com