Modern Athlete Magazine Issue 57, April 2014 | Page 28
Body Science
Road to Recovery
There are several remedies you can try to quicken your recovery after a long run or race, so that you can
focus on your next goal sooner – especially if you’re not used to high-impact mileage. We look at some
tried-and-tested tips, and debunk some others. – BY SSISA’S ANDREW BOSCH & LAUREN VAN DER VYVER
1 STRETCHING
There is little evidence that stretching helps
speed up recovery. Stretching before an event
can actually reduce muscle power, and long-term
stretching reduces running economy, as the
muscle-tendon loses springiness. A low running
economy, in turn, means that more oxygen is
needed to run at a given speed. Nevertheless,
there is a point when a runner becomes so
inflexible that some stretching is needed.
2 MASSAGE
Many runners use it because there is a perception
of reduced soreness, but this does not translate
to improved strength, power or endurance. Light
massage will loosen the muscles, but don’t book
that deep tissue massage just yet!
3 COMPRESSION
There have been many studies on whether
compression garments aid performance and
reduce delayed onset muscle soreness, but
there’s little effect. However, there is some
improvement on enhancing lactate removal
(reducing stiffness) and reducing muscle
oscillation (the slight vibration you feel in your
legs after high-impact running).
4 HOT AND COLD
Research focuses on water temperature,
length of immersion, depth of immersion, etc.
While it may have some benefit in contact
sports, evidence of a positive effect in running
is minimal. The theory behind the ‘hot/cold’
baths for recovery is that warm water causes
vasodilation (the widening of blood vessels),
which lowers blood pressure, while the cold
causes vasoconstriction, which is the narrowing
of blood vessels, increasing local blood flow. The
contraction and relaxation of the lymph vessels
improves inflammation, too.
5 EATING RIGHT
One’s glycogen stores are depleted after a long
run and should be restored quickly. There is
potential improvement when athletes use whey
protein or protein hydrolysate ingested together
with carbohydrate post-training, and the amount
of protein ingested should be around 20g.
6 RUNNING AGAIN
The stiffness felt after a long race is due to muscle damage, and it is best to wait
until post-race stiffness has disappeared before training again. The first run should
be an easy 20 to 30-minute run, gradually rebuilding to normal training. Don’t go in
too quickly! If you’ve been building up mileage for a while, three to four rest days are
important.
Nutrition
The 4
R’s
for Recovery
After your Two Oceans run, it’s important to eat and drink
properly to replenish glycogen stores and to rehydrate. These
guidelines will help you to recover quicker, so you can get
started on chasing down your next running goal.
– BY CHRISTINE PETERS, REGISTERED DIETICIAN
REHYDRATE
Consuming 20 to 25g of protein soon after exercise
enhances repair of damaged muscle and stimulates
muscle protein synthesis. Whey protein contains the
key ‘trigger’ amino acid leucine, which promotes muscle
growth. Dairy also contains whey, so milk and yoghurt
have become an inexpensive solution for repair.
Replacement of 120 to 150% of fluid losses incurred
during exercise is recommended (1.2 to 1.5L for every
1kg lost during the run) within the first one to three
hours after your finish. Rehydration solutions and salty
foods in meals and snacks help fluid and electrolyte
replacement.
REFUEL
Images: Istock
REPAIR
REVITALISE
Total carb requirement post-exercise is determined by
the intensity and the duration of your session. Athletes
should have 1g of carb per kilogram of body weight
after exercise, at regular intervals (i.e. each hour for
the first four hours) and then resume normal eating
patterns. It must be stressed that this is for runners
who intend training within the next eight to 24 hours.
There’s less stress on ultra-runners who intend to take it
easy after their long run.
Athletes should incorporate a range of vitamins and
minerals during