Recovery & Rest Strategies

Slides:



Advertisements
Similar presentations
Fitness Terms.
Advertisements

Rest and Recovery After Exercise A Crucial Way to Improve Sports Performance Teresa Holt Spring 2010 Health 3100.
Methods of Training By Chloe Unwin, Laura Tattershall, Lucy Bagnall, Natasha Worrall and Jessica Lees.
Developing a Fitness Plan Discussing the steps needed to improve one’s overall fitness level and / or health!
The Facts of Fitness Why bother exercising? Improve your whole body fitness Some exercises strengthen muscle while others improve flexibility. Aerobic.
Does your cardio respiratory system function at the necessary level you need for your daily activities?
 Food=Energy  But what about the prevention and treatment of so called diseases  What do you think about the above statement?  Why do you eat? Performance.
Benefits of Exercise Grade 9-12 Michael Cullen.
Welcome to the Pre Marathon Training Workshop Presented by: Run2LIVE, Inc.
William Peifer Nutrient Timing: The Future of Sports Nutrition By: John Ivy and Robert Portman And Nutrient Timing: Exercise Physiology Notes By: Dr.
Recovery Strategies - Running Ben Rattray Senior Sport Scientist (Physiology) Applied Sport Science Unit University of Strathclyde.
Principles of Training
A SIMPLE HABITS BASED APPROACH TO A HEALTHIER LIFESTYLE 10 HABITS OF HEALTHY & FIT PEOPLE.
Dr. Tom Stitcher, Associate Professor, Salisbury University Dr. Grady Armstrong, Associate Professor, Salisbury University Mr. Jeffery D. Gold, Teaching.
A SIMPLE HABITS BASED APPROACH TO A HEALTHIER LIFESTYLE 10 HABITS OF HEALTHY & FIT PEOPLE.
Top 5 Marathoning Tips BY STEVE LONG. 1. Know why you are doing what you’re doing…  Motivation  Changes  Setbacks, injury, illness, fatigue  To become.
AFTER COMPETITION RECOVERY
 The exercise science principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take.
Chapter 15, Section 2 Objectives Define anaerobic exercise, and describe its main effects on the body Explain how anaerobic exercise can produce muscle.
BENEFITS OF EXERCISE: STRENGTHENS HEART AND LUNGS DECREASES BLOOD PRESSURE STRENGTHENS MUSCLES AND BONES INCREASES ENERGY REDUCES STRESS AND TENSION ENHANCES.
Over-Training SHMD /5/ Physiology of Training Physiologic improvement in sports only occurs during the rest period following hard training.
Elements of Fitness. Flexibility Flexibility is the ability to move joints fully and easily. (Range of motion)  Flexibility helps prevent injuries and.
BELL WORK Rank your self from 1-10 for your muscle strength, endurance, and flexibility.
WEIGHT LOSS SUPPLEMENTS MYTHS & FACTS. WEIGHT LOSS  Weight loss is a decrease in body weight resulting from either voluntary (diet, exercise) or involuntary.
Overview: Factors influencing your food choices How to read a food label Truth behind supplements Leaning Goals: To understand and interpret food labels.
Personal Fitness Lesson #3
CLANE WHEELERS CLUB CHALLENGE TRAINING PROGRAMME
Developing a Fitness Plan
Cardio-respiratory Endurance: Assessment and Prescription
The Importance of Exercise
Benefits of Living a Healthy Lifestyle
5 ways to reduce the risk of injury in the gym
Muscle Enhancement.
CVHS Physical Ed. Fitness Unit
Frequency Intensity Time Type
Nutrition and Physical Activity
1.1 Lifestyle Choices Learning Questions:
Fitness Training.
Nutrient Overview Nutrients 6 essential nutrients
All About Heart Rate Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management.
Principles of Training
Exercise physiology diet & nutrition
Fitt/Theories/BODY COMPOSITION
-Physical Fitness Questionnaire -Components of Physical Activity Notes
PRINCIPLES OF TRAINING
five Pillars Nutrition Exercise Hormones Detox Nervous System
Chapter 13 BIOL 1400 Dr. Mohamad H. Termos
Learn to run, injury free
Fatigue and the Recovery Process
CVHS Physical Ed. Fitness Unit
PLANNING TO AVOID OVERTRAINING
Chapter 11: Muscle Fitness: Basic Principles and Strength
Lesson 2 August 25th, 2010 Why Exercise?.
Personal Fitness Lesson #1
Chapter Six Training for Fitness.
Cardiovascular Fitness emphasizes fitness of the
Circuit Training Study Guide
Principles of Fitness PE 901/902.
CVHS Physical Ed. Fitness Unit
Physical Fitness and Health
1.1.4a Physical activity – Principles of training and goal setting
Importance of Resistance Training
Fatigue & Recovery.
CVHS Physical Ed. Fitness Unit
Chapter 2 Developing a Workout Program Signs of Overdoing It!
Injury and Recovery.
Chapter 8 Cardio Training 1.
Key Area 1.8 – Energy Systems in Muscle Cells
MARATHON TRAINING TOP TIPS FROM THE EXPERTS FOR PERFORMANCE AND INJURY PREVENTION Intervals and hills: Don’t focus too much on longer runs, most of your.
The Science of Training
Presentation transcript:

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