Recovery Strategies - Running Ben Rattray Senior Sport Scientist (Physiology) Applied Sport Science Unit University of Strathclyde

Running Demands Metabolic demand Depends on intensity Glycogen stores, lactic acid build-up, fat/protein metabolism Nutritional demand Glycogen stores, hydration status, protein requirements, iron needs Musculo-skeletal demand Muscular contraction - eccentric

Running Demands Neuro-muscular demand Nerves get tired too! Mental demand Can be hard to push yourself, make yourself get out, tiredness after long run – but it may help Immune demand All these effects can have a detrimental effect on your immune status – depressed for time after.

Recovery of What? Fuel Sources Hydration Clearing of metabolism bi-products (e.g. lactate) Muscle Repair (bone/joint/other tissue) Nervous system Mental Fatigue Immune Response Work hard + Recover well = Best performance

Recovery Strategies Immediate – Warm-down, re-hydrating, re-fuelling Regular – Sleep, rest days, easy sessions, easy training periods Extra tools – Physical therapies, relaxation therapies, hydro- therapies, Russian techniques Balance between work and recovery

Warm-down What should it consist of? – Static stretching – Low intensity exercises mimicking sport Why is it needed – Lactate – Waste products – Maintains blood flow Example of warm-down – Static stretching – Timing

Re-hydration REHYDRATION / FLUID PLAN How much fluid is lost? L Estimating fluid loss –Weigh before and after competition Depends upon: – Environment, intensity, duration Guidelines: – Drink throughout – 4-7% CHO drinks – Marianne

Re-Fuelling To maximise recovery eat as soon as practical after exercise (must within 2 hours) At least 1g CHO·kg -1 bw straight away, then Daily 7-10g·kg -1 bw High G.I CHO foods promote greater glycogen storage Include a fructose-rich food for the liver Drink to replace fluid losses, ensure it tastes nice so you do! Protein may help to restore muscle damage To maximise recovery eat as soon as practical after exercise (must within 2 hours) Eat 50g – i.e. 2 bananas – 2 medium bread roles – 700ml sports drink Drink whatever you lose

Recovery of What? Fuel Sources Hydration Clearing of metabolism bi-products (e.g. lactate) Muscle Repair (bone/joint/other tissue) Nervous system Mental Fatigue Immune Response Work hard + Recover well = Best performance    

Sleep Humans operate on 24 hour clock that determine when we sleep and wake Disruptions to this biorhythm (late nights, sleeping in, international travel) generate fatigue Recommendations – Always wake at similar times – Eat at similar times – 8 hours/night good target (individual) – before competition, the 3-5 nights before are important, not the night before.

Physical Therapies Massage / self massage Very popular Physiological benefits – Enhances delivery of O 2 and nutrients to tired muscles – Promotes removal of waste-products – Warming and stretching of muscle – Temporary flexibility gains Psychological benefits too Easy to learn and do training partners or self

Physical Therapies Spa jets Yoga Extra stretching Acupuncture/Acupressure Hyperbaric Oxygen Therapy

Hydro-therapies Contrast showers / baths – Alternating hot and cold – Can provide nervous system stimulation – Promote blood pump which assist removal of waste products Guidelines – Warm: 3-4 minutesCold: seconds – (Repeat process 3 times) Contra-indications – Illness – Soft-tissue injury (48-72 hours)

Recovery of What? Fuel Sources Hydration Clearing of metabolism bi-products (e.g. lactate) Muscle Repair (bone/joint/other tissue) Nervous system Mental Fatigue Immune Response Work hard + Recover well = Best performance 

Relaxation Therapies Music Reading Movies Yoga Psychology – Meditation – Progressive Muscle Relaxation – Imagery – Flotation Tanks

Easy sessions Active recovery, provided the work intensities are light. Use alternate (cross-) training: – cycling, swimming, skiing to assist in increasing training volume, but also as an active recovery. – Many use pool sessions (swimming, water running and other activities) to enhance recovery after matches. Rest days are essential. At least one day a week should be a minimal training, or a non-training day.

Easy Training Periods Programmed in training plan Example: – Week in Macrocycle May also be longer, after competition WEEK1234 Training Load

Planning YOUR Recovery If you don’t plan for it, you won’t do it!

Periodised Plan: example from Badminton

Weekly Planning example An actual moderate-high training week Mondayam:easy run (30min) pm:steady terrain/hill run (50min) Tuesdayam:off pm:track intervals – speed endurance Wednesdayam:longer run (90min) pm:touch football spa/sauna Thursdayam:easy run (30min) pm:steady terrain/hill run (50min) Fridayam:rest day pm:massage Saturdayam:intervals – VO 2 max pm:easy run (30min) Sundayam:long run (1h 50) An actual moderate-high training week Mondayam:easy run (30min) pm:steady terrain/hill run (50min) Tuesdayam:off pm:track intervals – speed endurance Wednesdayam:longer run (90min) pm:touch football spa/sauna Thursdayam:easy run (30min) pm:steady terrain/hill run (50min) Fridayam:rest day pm:massage Saturdayam:intervals – VO 2 max pm:easy run (30min) Sundayam:long run (1h 50)

Recovery of What? Fuel Sources Hydration Clearing of metabolism bi-products (e.g. lactate) Muscle Repair (bone/joint/other tissue) Nervous system Mental Fatigue Immune Response Work hard + Recover well = Best performance

No Compromise Good luck in achieving your running goals.