Recovery & Rest Strategies Developing an active recovery strategy to become a better runner Presented by Stephen Jackson, Executive Director of Run2LIVE, Inc. Certified Running Coach and Nutritional Therapist

The Day After a Marathon

None of the Runners I coached walked like that the Next Day

What is Recovery to a Runner? The simplest definition is the act or process of returning toward normal.

What is Recovery to a Runner? Recovery comes down to repairing, resting and refueling while still allowing your body to adapt to the training workload and reap fitness gains.

Why should You make Recovery a Priority The ability to recover quickly and completely often makes the difference between peak performance and poor performance.

The Effects of Poor Recovery Your body remains in a depleted state. Tissue damage continues. The immune system activity becomes suppressed. The risk of injury becomes greater. The soreness that a runner feels after a distance race is the result of muscle damage – a lot of muscle damage.

Benefits of Good Recovery You push the red line further (from Tony’s presentation). Faster & better tissue repair and rebuilding. Train at a higher level without illness and injury. Overall better performance.

What is Lactic Acid? Intense Exercise. When you exercise, your body uses oxygen to break down glucose for energy. During intense exercise, there may not be enough oxygen available to complete the process, so a substance called lactate is made. Your body can convert this lactate to energy without using oxygen. Lactate or lactic acid can build up in your bloodstream faster than you can burn it off. The point when lactic acid starts to build up is called the "lactate threshold."

Lactic Acid & Recovery The truth is that lactic acid levels return to normal within an hour after even the most brutal workouts. Lactic acid does not cause muscle soreness in the days following intense exercise.

The Keys to Proper Recovery Pre Long Run Running Form Nutrition 3 Dimensional Stretching Rest Post Long Run Hydration Glycogen Replacement Post Workout Stimulation

Start Recovery with your Running Form

Nutrition The tins contain Turmeric, cinnamon and ginger

3 dimensional Stretching Dynamic stretching in all three planes of motion Provides an active and specific way to loosen up your body before a workout Expedite recovery post-workout and improve flexibility and joint mobility. More Information on 3 Dimensional Stretching can be found at http://finishlinept.com/videos/

Rest

Really Get Some Rest

Post Long Run

Post Long Run

Hydration

Proteins & Muscle Repair

Replace Nutrients

Post Workout Stimulation

Post Workout Stimulation

Foam Rolling/The Stick

Foam Rolling/The Stick

Foam Rolling Self-myofascial work with a foam roller can provide relief from muscle pain & soreness. You can increases your flexibility & strength. You also accelerate recovery by releasing knots, trigger points and adhesions that can result from long runs and training

Post Workout Stimulation If you can, schedule a massage four days to a week after your marathon. This will help with any residual soreness or tightness and can address any specific problems areas.

Rest

Yes Get Some More Rest

The Importance of Rest & Sleep Research suggests that there’s a link between how much people sleep and how much they weigh. In general, children and adults who get too little sleep tend to weigh more than those who get enough sleep.

Importance of Sleep Sleep-deprived people may be too tired to exercise, decreasing the “calories burned” side of the weight-change equation. People who don’t get enough sleep may take in more calories than those who do, simply because they are awake longer and have more opportunities to eat. Lack of sleep also disrupts the balance of key hormones that control appetite, so sleep-deprived people may be hungrier than those who get enough rest each night.

Summation Plan your recovery before your major race. Log your results Train hard. Recover/Rest fully. Repeat.

Thank You

Thank You Connect with Run2LIVE online @: http://runtwolive.org Facebook: http://facebook.com/RuntwoLIVE Twitter: Run2_Live Pinterest: http://www.pinterest.com/RuntwoLIVE/ Instagram: http://instagram.com/runtwolive Contact Stephen Jackson @ stephen.jackson@runtwolive.org Ph: 646.664.1734