Marathon Recovery Article

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Marathon Post Event Recovery

Many cities in the world hold marathons-this means at any one time there is a marathon going on or Many cities in the world hold marathons-this means at any one time there is a marathon going on or people training for one

people training for one •

• 2005 there were 382,000 marathon finishers in t2005 there were 382,000 marathon finishers in t he USAhe USA •

• 2007 there were 407,000 marathon finishers2007 there were 407,000 marathon finishers

source:

www.marathonguide.comwww.marathonguide.com Broken down into

Broken down into smallesmaller event r event figuresfigures •

• 2007 2007 New YNew York Maraork Marathon 38,557thon 38,557 •

• 2006 2006 New YNew York Maraork Marathon 37,557thon 37,557 •

• 2005 2005 New YNew York Maraork Marathon 36,856thon 36,856

At this marathon there were 6300 in under 3

At this marathon there were 6300 in under 3 hours and 14,633 in the cut off point of 7 hours and 14,633 in the cut off point of 7 hours thishours this leaves many more who are trying to reach the finish line uno

leaves many more who are trying to reach the finish line unofficially or pulled out through fatiguefficially or pulled out through fatigue or injury

or injury

The mental and physical state of the 7 hour cut off time and over people can only be guessed The mental and physical state of the 7 hour cut off time and over people can only be guessed at-being on the road for so long these people would be heading into ultra marathon problems

being on the road for so long these people would be heading into ultra marathon problems

Let’s look at the recovery area

The groups of people manning it may consist of physical therapists, first aid, physicians, massage The groups of people manning it may consist of physical therapists, first aid, physicians, massage therapists and others involved in marathon-the numbers of them may vary because most of them are therapists and others involved in marathon-the numbers of them may vary because most of them are in unpaid positions and as they are voluntary it depends on whoever turns up on the day

in unpaid positions and as they are voluntary it depends on whoever turns up on the day

When the in trouble runner turns up at the first aid post, and depending how many people are on When the in trouble runner turns up at the first aid post, and depending how many people are on depends on how quickly they are seen and how bad they are

depends on how quickly they are seen and how bad they are If there was a recovery team to

If there was a recovery team to cover the 7 hour cut off point to cover the 7 hour cut off point to cater for those 14,633 on top of thecater for those 14,633 on top of the 6300 in the under 3 hour mark, it still leaves many thousands outside of these times not looked after 6300 in the under 3 hour mark, it still leaves many thousands outside of these times not looked after because there is a limit as to how long the volunteers are prepared to stay beyond this time to help because there is a limit as to how long the volunteers are prepared to stay beyond this time to help those in most trouble-the up to

those in most trouble-the up to and over 7 hour cut off peopleand over 7 hour cut off people

These will be in the most trouble because they are going into

ultra marathon times

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The numbers of runners at these marathon events vary-but we can discuss in the 1000s running at The numbers of runners at these marathon events vary-but we can discuss in the 1000s running at any one time-most of them do

any one time-most of them do not havnot have any recovery plans for e any recovery plans for after the event other than to go homeafter the event other than to go home and suffer with soreness and stiffness until they get over it

and suffer with soreness and stiffness until they get over it

Many of them they will have run their first and last marathon because of the suffering they will Many of them they will have run their first and last marathon because of the suffering they will have gone through both during and after the event and it shouldn’t be this way

have gone through both during and after the event and it shouldn’t be this way

Recovery Recovery

There is much information on the internet and organisers have top athletes and trainers discussing There is much information on the internet and organisers have top athletes and trainers discussing equipmen

equipment, tt, training, and tactics-but there is one tactic that is not discussed very much and that israining, and tactics-but there is one tactic that is not discussed very much and that is recovery after it is all over

recovery after it is all over

Recovery is a subject that is difficult to deal with for many people because there is so much Recovery is a subject that is difficult to deal with for many people because there is so much

mystique about it and much of it is scientific that most ordinary runners cannot understand or do for mystique about it and much of it is scientific that most ordinary runners cannot understand or do for themselves

themselves

I trained as a massage therapist and did hours of work at fun runs, triathlons and marathons using I trained as a massage therapist and did hours of work at fun runs, triathlons and marathons using conventional hands on working on the muscles and thought we did a good job of things while conventional hands on working on the muscles and thought we did a good job of things while there-but it was not until I

but it was not until I got into ultra events that got into ultra events that I found out that what we I found out that what we did was not working too welldid was not working too well It took 2 Colac 6 Day ultra events for this to sink in-(when you are trackside for 6 days straight and It took 2 Colac 6 Day ultra events for this to sink in-(when you are trackside for 6 days straight and get to see the long term effects of what you did 24 hours before showing up in the athlete going get to see the long term effects of what you did 24 hours before showing up in the athlete going slower-you see the 24 hour result sheet-you have to realize that it is not working)

slower-you see the 24 hour result sheet-you have to realize that it is not working)

The reason was we were trying to fix something with our hands by working into the muscle The reason was we were trying to fix something with our hands by working into the muscle tissues-it was not until I accidentally changed my approach on my 3

it was not until I accidentally changed my approach on my 3rdrd Colac 6 Day (there were only 3 of usColac 6 Day (there were only 3 of us students to cover the whole 6 days so something had to change) did the results of this change of students to cover the whole 6 days so something had to change) did the results of this change of approach show up (see 1995 Colac result sheet)

approach show up (see 1995 Colac result sheet) What had I

What had I done differently?done differently?

I did not have the time to spend with each runner and walker trying to ‘fix’ things so rather had to I did not have the time to spend with each runner and walker trying to ‘fix’ things so rather had to just give them the least time I

just give them the least time I could and do as little as possible with them-so I could and do as little as possible with them-so I went for thewent for the minimalist approach

minimalist approach

Massage table time went down from about an hour and half to 15 minutes because I used the Massage table time went down from about an hour and half to 15 minutes because I used the muscles to do their own work rather than

muscles to do their own work rather than me doing it-this meant that I did not me doing it-this meant that I did not use any oil so nouse any oil so no disrobing-the muscles did not get cold or stiff

disrobing-the muscles did not get cold or stiff

I also changed the approach to stretching from a hard sports stretch used to make the muscles I also changed the approach to stretching from a hard sports stretch used to make the muscles lengthen to a light one aiming for r

lengthen to a light one aiming for relaxation-this also reduced the cramelaxation-this also reduced the cramping problem-more on thatping problem-more on that in a different article

in a different article

I also reached the conclusion during this time that if someone is complaining about problems they I also reached the conclusion during this time that if someone is complaining about problems they

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Recovery is important for any sports person-and the quicker it is started on t

Recovery is important for any sports person-and the quicker it is started on t he faster the recoveryhe faster the recovery The most effective time to get o

The most effective time to get onto this is while they are in tnto this is while they are in the 'window of opportunity'-while theyhe 'window of opportunity'-while they are still warm and pliable

are still warm and pliable At this stage, they will be sore

At this stage, they will be sore and fatigued-workinand fatigued-workingg onon them using conventional recovery systemsthem using conventional recovery systems may do more harm than good because it interferes with the bodies own recovery processes which may do more harm than good because it interferes with the bodies own recovery processes which start as soon as the muscles stop being stressed

start as soon as the muscles stop being stressed

Gently assisting the muscles to get rid of products and wastes that have formed-as the Gently assisting the muscles to get rid of products and wastes that have formed-as the by-products are removed, allows fresh blood to

products are removed, allows fresh blood to enter the tissues and enhance healing-allowing theenter the tissues and enhance healing-allowing the athlete to get back to t

athlete to get back to their normal lifestyle without the inconveniencheir normal lifestyle without the inconvenience they would normallye they would normally associa

associate wte with after-effects of ith after-effects of intensive competiintensive competition.tion.

the muscles being enlisted to assist in their own recovery the muscles being enlisted to assist in their own recovery In the normal course of events there is very litt

In the normal course of events there is very litt le injury other than small micro-tears in tle injury other than small micro-tears in the over usedhe over used muscle tissues-unless there has been a problem from an exterior sources such as impact or

muscle tissues-unless there has been a problem from an exterior sources such as impact or bio-mechanical causes (the running shoes, surface, blisters) to increase muscle stress, trained muscles mechanical causes (the running shoes, surface, blisters) to increase muscle stress, trained muscles are not injured in the conventional sense

are not injured in the conventional sense

Using conventional methods of recovery is not appropriate at this time and it may be ineffective as Using conventional methods of recovery is not appropriate at this time and it may be ineffective as these are being repaired by the body itself, any intrusive outside interference will slow this process. these are being repaired by the body itself, any intrusive outside interference will slow this process. *Some research has shown that conventional systems do not help with recovery if it is done within *Some research has shown that conventional systems do not help with recovery if it is done within 2 hours of the end of the event-but all agree the athlete is still benefiting from the psychological 2 hours of the end of the event-but all agree the athlete is still benefiting from the psychological effect more than the physical as it gives after

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The World Run Recovery System The World Run Recovery System

The World Run Recovery System offers an alternative way of assisting the body to recover without The World Run Recovery System offers an alternative way of assisting the body to recover without interfering with the healing processes that are already occurring-and it does this without putting the interfering with the healing processes that are already occurring-and it does this without putting the muscles at risk of being injured by too much pressure generated by the ends of the fingers working muscles at risk of being injured by too much pressure generated by the ends of the fingers working into the tissues at this early stage o

into the tissues at this early stage of recovery.f recovery.

The system works by using the bodies own mechanics of bones, joints, and muscles to push used The system works by using the bodies own mechanics of bones, joints, and muscles to push used blood and toxins from the lower legs-these can then be replaced by fresh blood-oxygen filled blood blood and toxins from the lower legs-these can then be replaced by fresh blood-oxygen filled blood which will enhance recovery time and speed t

which will enhance recovery time and speed the recovery of the sportspersonhe recovery of the sportsperson Enhancing recovery quickly and easily using the principles of

Enhancing recovery quickly and easily using the principles of • • SimplicitySimplicity • • PredictabilityPredictability • • ConsistencyConsistency

Using these 3 principles it is possible to

Using these 3 principles it is possible to not only enhannot only enhance recovery times, but to do ce recovery times, but to do it without theit without the inconvenience of disrobing or using oils or equipment such as massage table towels or needing the inconvenience of disrobing or using oils or equipment such as massage table towels or needing the handskills or techniques of modern massage practises.

handskills or techniques of modern massage practises.

This places easy recovery for anyone to use with very little training and without any equipment to This places easy recovery for anyone to use with very little training and without any equipment to buy or maintain

buy or maintain

My only equipment for 24 hour run consisted of a chair next to the bottles to maintain the leg My only equipment for 24 hour run consisted of a chair next to the bottles to maintain the leg recovery of 20 people when I looked after the Danish team at the world championships in 2007 recovery of 20 people when I looked after the Danish team at the world championships in 2007

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For the sportsperson who is unsupported, the advan

For the sportsperson who is unsupported, the advantage of ttage of this type of system is that it his type of system is that it makes themmakes them independent of the organizers and frees them from the pressure of having to accept the help of independent of the organizers and frees them from the pressure of having to accept the help of someone they do not know.

someone they do not know. It gives them freedom to start

It gives them freedom to start the own recovery straight after the run no the own recovery straight after the run no matter how long it takesmatter how long it takes them to finish and continue the recovery at home in privacy

them to finish and continue the recovery at home in privacy

There is nothing wrong with the legs, so they is basically nothing to fix on there is no point getting There is nothing wrong with the legs, so they is basically nothing to fix on there is no point getting in using complicated recovery systems that

in using complicated recovery systems that •

• Will cost a great deal of moneyWill cost a great deal of money •

• Will take a lot end of studyWill take a lot end of study •

• Will need equipmentWill need equipment •

• Will need SOMEONE to use itWill need SOMEONE to use it •

• Many athletes do not have an understanding partner who will help them to recover from theMany athletes do not have an understanding partner who will help them to recover from the run and so they need something that will be easy to do, and will be effective when it is used. run and so they need something that will be easy to do, and will be effective when it is used. The World Run Recovery System has been tested by many runners and walkers around the world The World Run Recovery System has been tested by many runners and walkers around the world (( www.worldrun.orgwww.worldrun.org))

*References and citations

PubMed-Manual massage and recovery of muscle function following exercise: a literature review. PubMed-Manual massage and recovery of muscle function following exercise: a literature review. PMID: 9007768 [PubMed - indexed for MEDLINE]

PMID: 9007768 [PubMed - indexed for MEDLINE]

The mechanisms of massage and effects on performance, muscle recovery and injury prevention. The mechanisms of massage and effects on performance, muscle recovery and injury prevention. PMID: 15730338 [PubMed - indexed for MEDLINE]

PMID: 15730338 [PubMed - indexed for MEDLINE] http://www.webmd.com/content/Article/92/101950.htm http://www.webmd.com/content/Article/92/101950.htm

SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313. SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.

http://aching-legs-relief.com/marathon_runner.html http://aching-legs-relief.com/marathon_runner.html

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What they say about the

What they say about the World Run Recovery SystemWorld Run Recovery System

Michael’s methods of massage and blister care helped me to stay mobile throughout the Michael’s methods of massage and blister care helped me to stay mobile throughout the race and

race and to recover

to recover quickly afterwards. quickly afterwards. His techniques arHis techniques are safe and gentle.e safe and gentle.

Unlike some treatments, which put the runners and walkers at risk of muscle tears or

Unlike some treatments, which put the runners and walkers at risk of muscle tears or infectioninfection,, Michael’s techniques are

Michael’s techniques are gentle, safe, reassuring, and highly effective. gentle, safe, reassuring, and highly effective. They enhance They enhance comforcomfort andt and flexibility, build confidence, and promote success.

flexibility, build confidence, and promote success. This booklet will h

This booklet will help others to learn elp others to learn and practice Michael’s methods. and practice Michael’s methods. It is It is recommended readingrecommended reading for everyone who walks and runs and who wants to go further, go faster, or just to enjoy life more!!' for everyone who walks and runs and who wants to go further, go faster, or just to enjoy life more!!' SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder

SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder 1999 Ladies 100 mile Race walking World Record Holder

1999 Ladies 100 mile Race walking World Record Holder “I know that y

“I know that your massage kept a number our massage kept a number of competitoof competitors in rs in the event. the event. The cold The cold weather of weather of

Saturday afternoon and night certainly got to many of the walkers and your prompt action had them Saturday afternoon and night certainly got to many of the walkers and your prompt action had them back in the race after a short stop.

back in the race after a short stop.

In years past, that would have ended up

In years past, that would have ended up as a nas a non-fion-finish. nish. A number of walkers were able to keepA number of walkers were able to keep going for the full 24 hours on the basis of your expert help.”

going for the full 24 hours on the basis of your expert help.” Tim Ericson Secretary Australian Centurions Club

Tim Ericson Secretary Australian Centurions Club

'I have known Michael Gillan for many years and have always got quick relief for my aches and 'I have known Michael Gillan for many years and have always got quick relief for my aches and pains from the stretching he performs'.

pains from the stretching he performs'. CLIFF YOUNG-75-80 24 Hour

CLIFF YOUNG-75-80 24 Hour WorlWorld Record d Record HoldeHolder (r (150.07 kilometers)150.07 kilometers) A word from Jesper Olsen World Runner about The World Run Recovery System A word from Jesper Olsen World Runner about The World Run Recovery System “If I hadn't had the qualified help fro

“If I hadn't had the qualified help fro m the excellenm the excellent masseur Michael Gillan, tt masseur Michael Gillan, taking sevaking severaleral thousands of km out of my legs, I could spare myself the effort!”

thousands of km out of my legs, I could spare myself the effort!” “My crew for the current

“My crew for the current stages, Mistages, Michael Gillan, has proven to have other talents tchael Gillan, has proven to have other talents than the quitehan the quite taxing job of taking care of all t

taxing job of taking care of all the requirements of a really tired ultra he requirements of a really tired ultra runnerunner!r!

He has since years back been working on a new approach to stretching and muscle-rebuilding for He has since years back been working on a new approach to stretching and muscle-rebuilding for ultra runners. I have the last two days tried his careful stretch and massage, and a bit to my surprise ultra runners. I have the last two days tried his careful stretch and massage, and a bit to my surprise the muscles are beginning to feel like before the start back in Greenwich, London!!

the muscles are beginning to feel like before the start back in Greenwich, London!!

Usually I doesn’t take massage as the legs of an ultra runner will often be quite sore during the long Usually I doesn’t take massage as the legs of an ultra runner will often be quite sore during the long time events (and especially in an multi-year event like this...), and getting a massage can at times time events (and especially in an multi-year event like this...), and getting a massage can at times cause more injury and cramping up than good. For example my last massage was some 12 000km cause more injury and cramping up than good. For example my last massage was some 12 000km ago when I ran the 12-hour competition in Finland. And so far that has been the only one.

ago when I ran the 12-hour competition in Finland. And so far that has been the only one.

But Gillan came with best recommendations from my main contact in Australia, Phil Essam, who But Gillan came with best recommendations from my main contact in Australia, Phil Essam, who besides being vice president in the Australian Ultra runners Association has heaps of good

besides being vice president in the Australian Ultra runners Association has heaps of good

knowledge to share. And this new kind of mild massage for ultra runners is definitely one of the knowledge to share. And this new kind of mild massage for ultra runners is definitely one of the good tips! There should be a fair chance that I actually get fresh enough to do some decent running good tips! There should be a fair chance that I actually get fresh enough to do some decent running

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This is a result sheet when the World Run Recovery System was developed and shows the gradual This is a result sheet when the World Run Recovery System was developed and shows the gradual changes from working

changes from working ononthe muscles to workingthe muscles to working withwith them-if this was translated to tthem-if this was translated to the runnehe runner orr or walker with fatigued muscles they would recovered in a short time

walker with fatigued muscles they would recovered in a short time Results from 1995 Coburg 6 day footrace Results from 1995 Coburg 6 day footrace N

Naamme e DDaay y 1 1 DDaay y 2 2 DDaay y 3 3 DDaay y 4 4 DDaay y 5 5 DDaay y 66 A

A KKrroouugglliikkoovv 223377..22 111133..66 113300 110066 112266 110088 KKiilloommeetteerrss 5

53399 228844 332255 336655 331155 227700 LLaappss T

T RRuusseekk 221155..22 9988..88 9988 131399..66 113388..44 121222..44 KKiilloommeetteerrss 5

53388 224477 224455 334499 334466 330066 LLaappss M

M TT aayylloorr 117744..44 112288..88 114433..66 112233..66 113388..44 112222..4 K4 Kiilloommeetteerrss 4

43366 332222 335599 330099 330022 222233 LLaappss B

B BBeeaauucchhaammpp 118800..44 113333..22 121244 111177..66 111100 9933..22 KKiilloommeetteerrss 4

45511 333333 331100 229944 227755 223333 LLaappss P

P GGrraayy 115500 113344 110055..22 9944..88 111111..66 101066 KKiilloommeetteerrss 3

37755 333355 226633 223377 227799 226655 LLaappss D

D PPaarrrriiss 113388..44 110088..44 110066..88 111166..44 110066 101077..22 KKiilloommeetteerrss 3

34466 227711 226677 227744 226655 226688 LLaappss I

I DDaavviiss 116688 111199..22 9900 111166..44 110066 101077..22 KKiilloommeetteerrss 4

42200 229988 222255 229911 118800 224477 LLaappss G

G WWaattttss 113322..22 9966..44 9999..22 101044..44 9922..88 131333..66 KKiilloommeetteerrss 3

32288 224411 224488 226611 223322 333344 LLaappss C

C YYoouunngg 141422 9911..22 9900 9977..66 8888 9922 KKiilloommeetteerrss 3

35555 222288 222255 224444 222200 223300 LLaappss D

D KKeettttllee 113388..22 8866..88 9900..88 9955..22 9944..44 8484..44 KKiilloommeetteerrss 3

33322 221177 222277 223388 223366 221122 LLaappss R

R HHiillll 112288 8800..88 9999..22 7070 9955..66 9966..66 KKiilloommeetteerrss 3

32200 220022 224488 117755 223399 224411 LLaappss K

K FFiisshheerr 116644 9911..66 5500 111155..22 4499..66 8181..22 KKiilloommeetteerrss 4

41100 222299 112255 228888 112244 220033 LLaappss G

G PPoollllaarrdd 112200 7744..88 7733..66 6688..44 6699..66 6161..22 KKiilloommeetteerrss 3

30000 118877 118844 117711 117744 115533 LLaappss The above group came in for Light Manual Muscle Relaxation The above group came in for Light Manual Muscle Relaxation The below group did not or h

The below group did not or h ad ad their otheir o wn rwn recovery peopleecovery people T

T RRaaffffeerrttyy 114411..66 111122..88 110044..88 110011..66 9988 9696..44 KKiilloommeetteerrss 3

35544 228822 226622 225544 224455 224411 LLaappss G

G MMccCCoonnnneell 114455..66 111100..88 112266..44 111133..66 110088..44 11006 k6 kiilloommeetteerrss 3

36633 227777 228877 228844 227711 226655 LLaappss G

G AAuuddlleeyy 115522..88 111100..88 112266..44 111133..66 111144..88 9955..22 kkiilloommeetteerrss S

S SSccaannlloonn 114400..88 8822 8844 3344 00 00 KKiilloommeetteerrss 3

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The World Run Recovery System is a simple system that is

The World Run Recovery System is a simple system that is easy to use without theeasy to use without the need for equipment other

need for equipment other than the handsthan the hands Resource Box

Resource Box

Michael Gillan is an Ultra Marathon Recovery Specialist who has been a masseur around many Michael Gillan is an Ultra Marathon Recovery Specialist who has been a masseur around many ultra long distance events both in Australia and internationally since he was a student in 1993 ultra long distance events both in Australia and internationally since he was a student in 1993

In 1995 while working at a 6 day run, he changed the approach to recovery of the athletes from the In 1995 while working at a 6 day run, he changed the approach to recovery of the athletes from the conventional way of working on the muscles using the hands and fingers to increase muscle blood conventional way of working on the muscles using the hands and fingers to increase muscle blood circulation, to working with the muscles and making them work on themselves

circulation, to working with the muscles and making them work on themselves The results from this changeover can be seen on the Coburg result sheet on page 5 The results from this changeover can be seen on the Coburg result sheet on page 5

In 1996 Michael went to the Nanango 1000 Mile 16 day event where it was tested and helped the In 1996 Michael went to the Nanango 1000 Mile 16 day event where it was tested and helped the worlds 4-5 and 11

worlds 4-5 and 11ththto achieve their distancesto achieve their distances

Other notable events the World Run Recovery System was tested on was World Run 1 with Jesper Other notable events the World Run Recovery System was tested on was World Run 1 with Jesper Olsen

Olsen www.worldrun.orgwww.worldrun.org and the World Run 2 training camp in Denmark in 2007and the World Run 2 training camp in Denmark in 2007 For other events see