We love to run. In fact, I run to relax and enjoy every run I am able to participate in. But what do you do when running is not possible because of interferences of life? I am currently facing this issue with a fractured foot that will not heal with continued running. Here is what I am doing to "survive" while not able to run.
- Focus On Health: This includes taking in sufficient fluids (at least 6-8 cups a day of water), eating healthy foods and avoiding unnecessary interferences in my health. This will allow me to feel better even without the runners high and allow me to heal more easily.
- Focus On Healing: I can truthfully say that my fracture makes me angry, but I have stopped focussing on that. I now think about what I need to do to heal. This includes wearing my cast boot like a cast (24 hours a day, except for showering). As I focus on these aspects, it is easier to follow the doctor's instructions (even if they came from me for me).
- Be Prepared To Start Back Slowly: After my injury, I will need to start back running more slowly than usual. This is important so that I don't get irritated as I start back.
Healing correctly is imperative to returning to running without limitations. For this reason I need to stay focused and not allow it to interfere with my regular activities or get me down. Although this fracture is inconvenient, it will not have any longterm effect on me.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Showing posts with label recovery. Show all posts
Showing posts with label recovery. Show all posts
Wednesday, August 11, 2010
Wednesday, September 23, 2009
What I Learned From Three Marathons
After completing 3 marathons this season (slower than I would like, but completed), I have taken several lessons from the marathons. As I prepare to have a more aggressive marathon season in 2010, I have started to reevaluate the lessons I have learned.
1. Run Because You Enjoy It --> I have always loved to run. The training was more enjoyable without the stress of "I must run today." When I went on a evening or morning run and enjoyed it, it was a better run. For that matter, the race that I enjoyed was the easiest to run, even with it being faster than the race I didn't enjoy as much. Don't forget your purpose for running, and seek for ways to enjoy it.
2. Fluid & Fuel Is The Key --> Depending on the expected weather and the expected terrain, your fuelling and hydration regimen should be adjusted. After two marathons, I determined that I ran better in the third carrying my own hydration as an addition to the water/gatarade stations. This also allowed me to carry additional electrolytes or fuel for the course. If you overheat, become depleted of energy or become dehydrated, the race becomes much more difficult. I have determined to carry an additional water station on my belt, so that I can fuel and hydrate as desired outside the scheduled water stations. I train this way, so I should run this way.
3. Train Faster --> I am quite competative in much that I do. I don't like to run slower than I know that I can. For this reason, I have taken a step back this season and will retrain at the pace I want to run my marathons in 2010. Distance was never the problem this year, as 80% of finishing a marathon is mental, but it was slower than it should be because my distance runs didn't have a strong enough base to allow completion at a faster speed. I now have several months to recreate the base and train faster. So, in 2010, I will see you at the finish line faster and more prepared for the marathon.
4. Recovery Period --> In my research, all the professional runners take less time recovering between marathons. My goal is to complete the 7 Utah Marathons in one year. This is a marathon each month (April - October) and requires a quicker turn-around. For this reason, training should be sufficient at the start of the season to have a strong base that can be augmented with 3-4 weeks of training between each race. Only minor speed improvements or adjustments can be made in the small amount of time available between the races. I guess that is my job over the next several months to create a powerful base that will allow me to work toward the 7 marathons in one year without injury and at a speed I am comfortable with.
I have learned a lot during this running season. I can truly say I have enjoyed the process and plan to enjoy it much more over the next running period and next season.
Run happy, Run safe and Run healthy!
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
1. Run Because You Enjoy It --> I have always loved to run. The training was more enjoyable without the stress of "I must run today." When I went on a evening or morning run and enjoyed it, it was a better run. For that matter, the race that I enjoyed was the easiest to run, even with it being faster than the race I didn't enjoy as much. Don't forget your purpose for running, and seek for ways to enjoy it.
2. Fluid & Fuel Is The Key --> Depending on the expected weather and the expected terrain, your fuelling and hydration regimen should be adjusted. After two marathons, I determined that I ran better in the third carrying my own hydration as an addition to the water/gatarade stations. This also allowed me to carry additional electrolytes or fuel for the course. If you overheat, become depleted of energy or become dehydrated, the race becomes much more difficult. I have determined to carry an additional water station on my belt, so that I can fuel and hydrate as desired outside the scheduled water stations. I train this way, so I should run this way.
3. Train Faster --> I am quite competative in much that I do. I don't like to run slower than I know that I can. For this reason, I have taken a step back this season and will retrain at the pace I want to run my marathons in 2010. Distance was never the problem this year, as 80% of finishing a marathon is mental, but it was slower than it should be because my distance runs didn't have a strong enough base to allow completion at a faster speed. I now have several months to recreate the base and train faster. So, in 2010, I will see you at the finish line faster and more prepared for the marathon.
4. Recovery Period --> In my research, all the professional runners take less time recovering between marathons. My goal is to complete the 7 Utah Marathons in one year. This is a marathon each month (April - October) and requires a quicker turn-around. For this reason, training should be sufficient at the start of the season to have a strong base that can be augmented with 3-4 weeks of training between each race. Only minor speed improvements or adjustments can be made in the small amount of time available between the races. I guess that is my job over the next several months to create a powerful base that will allow me to work toward the 7 marathons in one year without injury and at a speed I am comfortable with.
I have learned a lot during this running season. I can truly say I have enjoyed the process and plan to enjoy it much more over the next running period and next season.
Run happy, Run safe and Run healthy!
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
Monday, April 20, 2009
How I Recover After A Marathon
Everyone is searching for the quickest route to recover from a long run or a strenuous race. The recommendations are found throughout the magazines and across the internet. I have my own special regimen that speeds my recovery, and once again has helped me progress to almost complete resolution of muscle pain and weakness after just 48 hours. Let me list the process I underwent after my marathon:
1. Cool Down
It is recommended in all research I can find that a runner should not stop to stretch or lie down after a strenuous exercise. The cool down can be a simple walk or jog after the race. I walk for at least 10-15 minutes without sitting or stretching to ensure the muscles have time to cool down with a light stretch from regular motion. Sitting or lying down will allow cramping. Stretching may overstimulate the stretch mechanism in an exhausted muscle and produce cramping or even injury. Stretching can be done after the cool down and is a good idea if done at the right time. If the cool down is done effectively, it will alleviate some of the after marathon recovery.
2. Refuel
Any amount of exercise utilizes the glycogen in muscles as an energy source, with blood glucose and free fatty acids. As the exercise level progresses to longer exercise or more strenuous exercise, these sources become depleted more quickly and "anaerobic" (without oxygen) mechanisms are utilized to produce lactate. The lactic acid in muscle fibers or even the muscle breakdown to obtain necessary energy can lead to muscle pain and stiffness. The speed of muscle recovery is determined by the amounts of lactic acid or protein (muscle) breakdown is required to repair the muscles (especially after an exercise is completed).
The University of Illinois did a study on rats in 1999 that showed quicker muscle recovery from this depletion with refuelling with foods containing Leucine (an amino acid) immediately after exercise. They showed muscle stiffness and soreness would subside more quickly. More recent studies have found 30 minutes to be the key time for muscle recovery. The foods eaten in the first 30 minutes after exercise help rebuild the muscles, while foods eaten later have less benefits for muscle repair.
Leucine is found in protein products such as meats and dairy products, as well as in protein bars and some sports drinks. It is not recommended, however, that pure amino acid supplements be taken, because the beneficial amount is not known. In the study, they made the following findings: "It [Leucine] stimulates muscle protein synthesis, provides fuel for the muscle and helps to maintain blood glucose. What really surprised us was that its activity is not seen when leucine or protein is consumed before or during exercise. Instead it has a dramatic impact on protein synthesis during the recovery period after exercise."
So how do I refuel after a race? After any run, and especially after this marathon, I drank a large glass of milk withing 30 minutes of completing the exercise. Fluids are also imperative as are some other carbohydrates to help further maintain blood glucose and reduce lightheadedness from low blood glucose. When I don't want to eat within 30 minutes after an exercise, I eat anyway, especially the large cup of milk and/or a yogurt to get the Leucine benefits.
3. Fluids, Fluids, Fluids...
Part of refueling is getting the necessary fluids to replenish the body. I have a tendancy to start sweating when I think about exercise. I therefore must replace a large amount of fluid after any form of exercise. This replacement is both for refueling and for providing the reservoir for flushing out waste products from the body and especially the muscles. It requires more fluid to carry all these waste products out of the muscles into the kidneys for excretion. Try to drink 6-8 ounces of water every 2-3 hours during the initial recovery period.
4. Hot or Cold?
Everything I have read recommends ice baths or ice massage after a strenuous exercise, and often they recommend avoiding the heat after exercise. I will say now that I aggressively treat my muscle soreness after an exercise (even after the marathon) with soaking in a warm bath or hot tub. Let me explain the scientific basis for my actions. (Note that for me this works really well and decreases my muscle soreness significantly within the first 24 hours and reduces it nearly completely by 48 hours.)
The body reacts to hot and cold by dilation or contracture of blood vessels. Cold (ice) will reduce(vessel contracture) the blood flow into the area or cause the body to pull the blood from the area. Heat will increase (vessel dilation) the blood flow to the area and allow increased blood flow through the area. Since muscle pain is often due to lactic acid in the muscles or other waste products of "anaerobic" muscle metabolism (contracture), heat will allow blood flow through the muscles that can remove these waste products. Heat is only recommended by me during the first 12-24 hours. Ice can be utilized at anytime, but is rarely necessary if I undergo my usual exercise recovery regimen.
I have found through the use of these 4 simple techniques that I can continue to run, recover quickly and not suffer for days - weeks after a strenuous exercise. I plan to continue to train and run marathons and will evaluate the benefits of this regimen after any strenuous exercise. The proof will be in my recovery. Currently I am basically painfree the Monday after a Saturday 26.2 miles...I hope this helps.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
1. Cool Down
It is recommended in all research I can find that a runner should not stop to stretch or lie down after a strenuous exercise. The cool down can be a simple walk or jog after the race. I walk for at least 10-15 minutes without sitting or stretching to ensure the muscles have time to cool down with a light stretch from regular motion. Sitting or lying down will allow cramping. Stretching may overstimulate the stretch mechanism in an exhausted muscle and produce cramping or even injury. Stretching can be done after the cool down and is a good idea if done at the right time. If the cool down is done effectively, it will alleviate some of the after marathon recovery.
2. Refuel
Any amount of exercise utilizes the glycogen in muscles as an energy source, with blood glucose and free fatty acids. As the exercise level progresses to longer exercise or more strenuous exercise, these sources become depleted more quickly and "anaerobic" (without oxygen) mechanisms are utilized to produce lactate. The lactic acid in muscle fibers or even the muscle breakdown to obtain necessary energy can lead to muscle pain and stiffness. The speed of muscle recovery is determined by the amounts of lactic acid or protein (muscle) breakdown is required to repair the muscles (especially after an exercise is completed).
The University of Illinois did a study on rats in 1999 that showed quicker muscle recovery from this depletion with refuelling with foods containing Leucine (an amino acid) immediately after exercise. They showed muscle stiffness and soreness would subside more quickly. More recent studies have found 30 minutes to be the key time for muscle recovery. The foods eaten in the first 30 minutes after exercise help rebuild the muscles, while foods eaten later have less benefits for muscle repair.
Leucine is found in protein products such as meats and dairy products, as well as in protein bars and some sports drinks. It is not recommended, however, that pure amino acid supplements be taken, because the beneficial amount is not known. In the study, they made the following findings: "It [Leucine] stimulates muscle protein synthesis, provides fuel for the muscle and helps to maintain blood glucose. What really surprised us was that its activity is not seen when leucine or protein is consumed before or during exercise. Instead it has a dramatic impact on protein synthesis during the recovery period after exercise."
So how do I refuel after a race? After any run, and especially after this marathon, I drank a large glass of milk withing 30 minutes of completing the exercise. Fluids are also imperative as are some other carbohydrates to help further maintain blood glucose and reduce lightheadedness from low blood glucose. When I don't want to eat within 30 minutes after an exercise, I eat anyway, especially the large cup of milk and/or a yogurt to get the Leucine benefits.
3. Fluids, Fluids, Fluids...
Part of refueling is getting the necessary fluids to replenish the body. I have a tendancy to start sweating when I think about exercise. I therefore must replace a large amount of fluid after any form of exercise. This replacement is both for refueling and for providing the reservoir for flushing out waste products from the body and especially the muscles. It requires more fluid to carry all these waste products out of the muscles into the kidneys for excretion. Try to drink 6-8 ounces of water every 2-3 hours during the initial recovery period.
4. Hot or Cold?
Everything I have read recommends ice baths or ice massage after a strenuous exercise, and often they recommend avoiding the heat after exercise. I will say now that I aggressively treat my muscle soreness after an exercise (even after the marathon) with soaking in a warm bath or hot tub. Let me explain the scientific basis for my actions. (Note that for me this works really well and decreases my muscle soreness significantly within the first 24 hours and reduces it nearly completely by 48 hours.)
The body reacts to hot and cold by dilation or contracture of blood vessels. Cold (ice) will reduce(vessel contracture) the blood flow into the area or cause the body to pull the blood from the area. Heat will increase (vessel dilation) the blood flow to the area and allow increased blood flow through the area. Since muscle pain is often due to lactic acid in the muscles or other waste products of "anaerobic" muscle metabolism (contracture), heat will allow blood flow through the muscles that can remove these waste products. Heat is only recommended by me during the first 12-24 hours. Ice can be utilized at anytime, but is rarely necessary if I undergo my usual exercise recovery regimen.
I have found through the use of these 4 simple techniques that I can continue to run, recover quickly and not suffer for days - weeks after a strenuous exercise. I plan to continue to train and run marathons and will evaluate the benefits of this regimen after any strenuous exercise. The proof will be in my recovery. Currently I am basically painfree the Monday after a Saturday 26.2 miles...I hope this helps.
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
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