Best Recovery Methods for long distance runners.
During long distance running, the athletes are exposed to repetitive loads. This may expose the athlete to increased risk of injuries and overloads.
This is especially present in the lower limb muscles which may cause tension within them.
Maintaining proper muscle flexibility & strength is crucial for long distance runners.
We define flexibility as the ability to move muscles and joints through a full normal range of motion (ROM).
The basic role of flexibility is to reduce the risk of injury. With the proper elasticity of a muscle, an athlete has the ability to move a joint within their maximum range of motion.
1 - Myofascial Self Release (MFSR)
This technique is performed by the athlete individually. This is by using a combination of tools like foam rollers & massage balls to apply pressure & stretch the restricted muscle tissue.
In a study, it showed that athletes who foam rolled to the lower limbs such as the Hamstrings, Calfs, Glutes, Hip adductors, TFL and Quads increased their muscle flexibility.
For MFSR on these areas, it is recommended that 2 minutes of foam rolling to each muscle area post training.
Alternatively by seeing a registered Remedial Massage therapist every 4-6 weeks can help increase muscle flexibility in these areas.
2 - Strength & Resistance Training
Athletes who added in strength and resistance training into their weekly training routine showed improvements in not only overall running performance but in improved tendon stiffness which is assumed to show reduction in muscle energy cost.
This allows the muscle fascicles to optimise their length & remain closer to an isometric state by minimising magnitude and velocity.
Muscle fascicles are the "bundling" of muscle fibres. These muscle fascicles are what determines they type of movement a muscle makes & transmits the mechanical action between origin and insertion attachments of the muscle.
So by adding in strength training in the form of heavy resistance training, plyometrics & explosive resistance training 2-3 times per week will positively affect performance & reduce the level of muscle activation.
3 - Getting Adequate Nutrition post training.
By making sure an athlete consumes adequate amounts of protein (PRO) post training sessions, allows the athlete not only to optimise acute recovery but also daily overall muscle/ body PRO synthesis and adaptation.
There is also evidence to show that by consuming enough Carbohydrates (CHO) before, during and post training sessions can help.
In athletes, the depletion of glycogen levels is a limiting factor of performance during sessions in which high exercise intensities are required; therefore ensuring a high CHO availability before and during exercise is of major importance.
To summerise -
Finding a practitioner who can help you in these areas of recovery is important.
By focusing on these 3 areas and you can improve not only your performance but also decrease the risk of injury and overuse.
Book in for your Sports Remedial Massage or chat with myself about nutrition to support your training.