Body Science
Must-do Cool-down Hints for
By Sean Falconer
Shinsplints
Here ’ s why you should always cool down after a run or race , in order to help your body recover more efficiently .
Many runners know they need to warm their muscles up before a run , especially if racing or planning to run hard from the start , but many neglect the equally important cool-down and recovery routine , which is designed to lower your heart rate and return the body to its resting state , flush out metabolic waste products ( lactic acid ) by kick-starting your lymphatic ( natural drainage ) system and bloodflow , and maintain healthy muscle function . So , if you don ’ t usually do a cool-down , here are four simple steps to get all these benefits , thus allowing you to return to training faster , while also decreasing your chances of injury .
1 . Jog or Walk
Start the cool-down process with easy-effort movement – faster runners can try slow jogging , while slower runners can try run-walking or just walking . If you just stop abruptly after a hard run , your body may rebel , and chances of you cramping increase dramatically . You could try doing :
2 . Hydrate and Refuel
Recovery should include hydration and taking in fuel to replenish fluid and muscle glycogen , and to repair muscle damage . You should aim for a 3:1 or 4:1 carbohydrate to protein ratio within 20 to 30 minutes of finishing your run or race .
3 . Flush out the Waste
Putting your legs in cold water for three to five minutes after your workout will help to remove the metabolic waste from your muscles . This is known as ‘ flushing ,’ because it causes your veins to constrict , which in turn increases blood pressure , which in turn means faster bloodflow and quicker removal of waste . Even better is to use both cold and hot water : By swapping between the two temperatures five to six times , after a minute in each at a time , you will induce vasoconstriction ( closing ) and vasodilation ( opening ) of the veins to further speed up the flushing process . You could also go for a ‘ flushing massage ,’ which uses light pressure on the muscles to activate the lymphatic system and flush metabolic waste , but stay away from deep tissue massage for up to 48 hours post-run .
4 . Roll and Stretch
Finish your recovery using a foam roller to release muscle tightness , then add some gentle stretching . However , make sure you don ’ t overstretch a tight muscle , as you will compound the micro tears caused by running . The aim is to get the muscles groups back to their full range of motion . After hard runs , it ’ s best to wait 24 hours before doing any rolling and lengthening exercises , unless you have a specific area of tightness you want to release .
By Sean Falconer
One of the most common overuse running injuries is shinsplints , a burning pain that results when small tears occur in the muscles around your shin bone ( tibia ). If you have it , here ’ s what you need to know .
The most likely ‘ candidates ’ for shinsplints , or medial tibial stress syndrome , are new runners or those runners returning from an extended break , and this injury is usually a sign that you ’ ve done too much mileage , too soon . Basically , it ’ s your body saying it can ’ t handle what you ’ re putting it through – or that you ’ re wearing shoes that don ’ t provide enough cushioning .
A handy self-test is to run or hop on the spot . If you feel pain in your shin , rather stop running and rest . If it is severe pain , even caused by walking , it could be a stress fracture . If the shin is just tight when you run or hop , run with caution . If the shin tightens up or starts to hurt only once you have been running for a while , back off your mileage and intensity for a while .
Many runners try to run through this pain , especially if they ’ re following a training programme building up to a goal event , but when the first twinges of pain strike , the best thing to do is cut back on mileage and intensity for up to a week , to a level of running where your shins don ’ t hurt . Then slowly up your mileage again , using the tried and tested rule of only increasing your mileage by 10 percent from one week to the next .
If all running makes your shins hurt , the best advice is to take a complete break from running and rather ride your bike , do some pool-running or swim , to give your shins a complete rest . Regular icing is also recommended , and taping the shins can also relieve the pain and speed healing up , but the best way to avoid shinsplints is to increase mileage gradually – and have the patience to rest long enough if you do get shinsplints pain .
Sean Falconer has been a running journalist and magazine editor for 25 years , including interviewing five Marathon World Record-holders as well as sprinting great Usain Bolt . He joined Modern Athlete in 2009 and is now one of the three co-owners of the magazine . He has been running since 1995 , and counts running the Himalayan 100-Mile Stage Race as one of his fondest running memories .
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