Dizzee Wahil
06-23-2005, 01:44 AM
This article is straight from http://www.islandscene.com/running_commentary/2000/001004/recovery/
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October 4, 2000
Recovery Discovery
Sometimes, it's what happens after you train that counts.
by Michael Tsai
Runners are weird.
I've said this before, but it's true. And I don't mean charming, quirky weird. I mean weird-weird. I've seen you people out on the highway at 2 a.m. in the pouring rain. I've seen you running through Downtown Honolulu at high noon in the middle of the summer. Hey, I've run with you.
We'll endure blisters, bunions, pulls, sprains, dog bites and car swipes in devotion to the art of running. Twenty-miler? Make it 22. Speed work? Say "go."
But tell a hard-core runner to do something really hard, like stretch for a couple of minutes, and all of a sudden you're negotiating with a camel. Have a piece of fruit? Nope, can't eat after I run. Get a massage? Uh-uh, too ticklish.
Friends, it's time to recover a little common sense. Scratch that. It's time to recover, period.
For some of us, recovery is just that annoying time between runs. But, really, it's more than that. It's the time your body needs to turn all that effort into pink healthy lungs and solid, gravity-defying muscle. To grow as a runner, you have to run and not-run.
If you want to get Eastern metaphysical about it, think of your down time as the eloquent silence. The presence of absence. Or just remember what Mom used to say about scabs: Stop picking or you'll never heal.
And after a hard workout, healing is exactly what your body needs. Energy reserves are depleted, joints are inflamed, and muscle fibers are broken down. You're a mess. If you don't give your body a chance to refuel and rebuild, you're squandering your hard work. Take a day or two off. Cross-train if you must, but try not to use any of those running muscles. And, for goodness sakes, go easy.
Of course, rest isn't all your body needs. For a fast and productive recovery between runs, consider these painless pointers:
Jog: After a hard run or race, spend at least five minutes cooling down with an easy jog. This will allow your cardiovascular system to slowly return to normal function and keep toxins from building up in your muscles (a common cause of post-race cramping).
Stretch: Runners are notoriously negligent when it comes to stretching. However, a few minutes of easy stretching after a run can really help your recovery. Done properly, stretching can keep your muscles from tightening (thereby reducing your risk of injury) and help you maintain overall flexibility. And remember, flexibility has a direct effect on how efficiently you run. Studies have also indicated that post-workout stretching aids in the absorption of carbohydrates during refueling. For tips on the best stretches for runners, check out Runner's World.
Eat: During an extended workout, blood is drawn away from your stomach and into your major muscle groups. This is why we often don't feel like eating after race. Still, it's important that you replenish your glycogen stores as soon as possible, and doing so in the hour immediately after a hard workout can actually increase your storage capacity. You don't have to eat a lot, either. A few hundred calories worth of fruit, sports drink, potato or other sources of simple carbohydrates should be enough to kick-start your replenishing process.
Ice: I can never remember which is supposed to be better for sore muscles: ice or heat. Actually, it's both. Icing a sore muscle for up to 10 minutes can help reduce inflammation. (Be careful: Applying ice for longer than 10 minutes can actually increase swelling.) Heat is effective in promoting circulation, which is also beneficial for sore muscles. After your next long run, try icing any sore areas you may have, taking a hot shower or bath, then reapplying the ice for five to 10 minutes. Ibuprofen is also good for reducing inflammation, but there are serious side effects associated with continuous use. Check with your doctor first.
Massage: Nothing is better -- or feels better, for that matter -- than a good massage after a long-distance race. A standard sports massage will enhance circulation and prevent buildup of harmful toxins in your muscles. Massage is also effective in promoting flexibility. Remember to drink plenty of fluids after your massage to flush out the toxins that get released into your system.
Glucosamine: Originally recommended as a treatment for arthritis, glucosamine is now widely used by distance runners for its purported effects in building strong joints and connective tissues. Glucosamine is also said to be a component of joint fluid, ligaments, tendons, membranes and blood vessels. These benefits haven't been evaluated by the Food and Drug Administration, but a lot of runners -- myself included -- swear by the stuff. After taking glucosamine for about a month, I noticed that I recovered quicker after long runs. In particular, I've had much less pain in my hips and knees -- two areas that usually suffer during high-mileage training. Again, see what your doctor thinks before trying it.
Questions, comments or suggestions? Write to me at michael_tsai@hmsa.com or call (808) 948-838. Happy running!
----------------
October 4, 2000
Recovery Discovery
Sometimes, it's what happens after you train that counts.
by Michael Tsai
Runners are weird.
I've said this before, but it's true. And I don't mean charming, quirky weird. I mean weird-weird. I've seen you people out on the highway at 2 a.m. in the pouring rain. I've seen you running through Downtown Honolulu at high noon in the middle of the summer. Hey, I've run with you.
We'll endure blisters, bunions, pulls, sprains, dog bites and car swipes in devotion to the art of running. Twenty-miler? Make it 22. Speed work? Say "go."
But tell a hard-core runner to do something really hard, like stretch for a couple of minutes, and all of a sudden you're negotiating with a camel. Have a piece of fruit? Nope, can't eat after I run. Get a massage? Uh-uh, too ticklish.
Friends, it's time to recover a little common sense. Scratch that. It's time to recover, period.
For some of us, recovery is just that annoying time between runs. But, really, it's more than that. It's the time your body needs to turn all that effort into pink healthy lungs and solid, gravity-defying muscle. To grow as a runner, you have to run and not-run.
If you want to get Eastern metaphysical about it, think of your down time as the eloquent silence. The presence of absence. Or just remember what Mom used to say about scabs: Stop picking or you'll never heal.
And after a hard workout, healing is exactly what your body needs. Energy reserves are depleted, joints are inflamed, and muscle fibers are broken down. You're a mess. If you don't give your body a chance to refuel and rebuild, you're squandering your hard work. Take a day or two off. Cross-train if you must, but try not to use any of those running muscles. And, for goodness sakes, go easy.
Of course, rest isn't all your body needs. For a fast and productive recovery between runs, consider these painless pointers:
Jog: After a hard run or race, spend at least five minutes cooling down with an easy jog. This will allow your cardiovascular system to slowly return to normal function and keep toxins from building up in your muscles (a common cause of post-race cramping).
Stretch: Runners are notoriously negligent when it comes to stretching. However, a few minutes of easy stretching after a run can really help your recovery. Done properly, stretching can keep your muscles from tightening (thereby reducing your risk of injury) and help you maintain overall flexibility. And remember, flexibility has a direct effect on how efficiently you run. Studies have also indicated that post-workout stretching aids in the absorption of carbohydrates during refueling. For tips on the best stretches for runners, check out Runner's World.
Eat: During an extended workout, blood is drawn away from your stomach and into your major muscle groups. This is why we often don't feel like eating after race. Still, it's important that you replenish your glycogen stores as soon as possible, and doing so in the hour immediately after a hard workout can actually increase your storage capacity. You don't have to eat a lot, either. A few hundred calories worth of fruit, sports drink, potato or other sources of simple carbohydrates should be enough to kick-start your replenishing process.
Ice: I can never remember which is supposed to be better for sore muscles: ice or heat. Actually, it's both. Icing a sore muscle for up to 10 minutes can help reduce inflammation. (Be careful: Applying ice for longer than 10 minutes can actually increase swelling.) Heat is effective in promoting circulation, which is also beneficial for sore muscles. After your next long run, try icing any sore areas you may have, taking a hot shower or bath, then reapplying the ice for five to 10 minutes. Ibuprofen is also good for reducing inflammation, but there are serious side effects associated with continuous use. Check with your doctor first.
Massage: Nothing is better -- or feels better, for that matter -- than a good massage after a long-distance race. A standard sports massage will enhance circulation and prevent buildup of harmful toxins in your muscles. Massage is also effective in promoting flexibility. Remember to drink plenty of fluids after your massage to flush out the toxins that get released into your system.
Glucosamine: Originally recommended as a treatment for arthritis, glucosamine is now widely used by distance runners for its purported effects in building strong joints and connective tissues. Glucosamine is also said to be a component of joint fluid, ligaments, tendons, membranes and blood vessels. These benefits haven't been evaluated by the Food and Drug Administration, but a lot of runners -- myself included -- swear by the stuff. After taking glucosamine for about a month, I noticed that I recovered quicker after long runs. In particular, I've had much less pain in my hips and knees -- two areas that usually suffer during high-mileage training. Again, see what your doctor thinks before trying it.
Questions, comments or suggestions? Write to me at michael_tsai@hmsa.com or call (808) 948-838. Happy running!