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

Recovery Strategies - Recovery Strategies - RunningRunning

Ben Rattray

Senior Sport Scientist (Physiology)

Applied Sport Science Unit

University of Strathclyde

Running DemandsRunning 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 DemandsRunning 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?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 performanceWork hard + Recover well = Best performance

Recovery StrategiesRecovery Strategies

Immediate– Warm-down, re-hydrating, re-fuelling

Regular– Sleep, rest days, easy sessions, easy training

periodsExtra tools

– Physical therapies, relaxation therapies, hydro-therapies, Russian techniques

Balance between work and recoveryBalance between work and recovery

Warm-downWarm-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-hydrationRe-hydration

REHYDRATION / FLUID PLAN How much fluid is lost?

0.5-1.5L Estimating fluid loss

– Weigh before and after competition

Depends upon:– Environment, intensity, duration

Guidelines:– Drink throughout– 4-7% CHO drinks– Marianne

Re-FuellingRe-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 aspractical 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?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 performanceWork hard + Recover well = Best performance

SleepSleep 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 TherapiesPhysical Therapies

Massage / self massage Very popular Physiological benefits

– Enhances delivery of O2 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 TherapiesPhysical Therapies

Spa jets

Yoga

Extra stretching

Acupuncture/Acupressure

Hyperbaric Oxygen Therapy

Hydro-therapiesHydro-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 minutes Cold: 30-60 seconds– (Repeat process 3 times)

Contra-indications– Illness– Soft-tissue injury (48-72 hours)

Recovery of What?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 performanceWork hard + Recover well = Best performance

Relaxation TherapiesRelaxation Therapies

Music Reading Movies Yoga Psychology

– Meditation– Progressive Muscle Relaxation– Imagery– Flotation Tanks

Easy sessionsEasy 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 PeriodsEasy Training Periods

Programmed in training plan

Example:– Week in Macrocycle

May also be longer, after competition

WEEK 1 2 3 4

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inin

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Planning YOUR RecoveryPlanning YOUR Recovery

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

Periodised Plan: Periodised Plan: example from Badmintonexample from Badminton

Weekly Planning exampleWeekly Planning example An actual moderate-high training week

Monday am: easy run (30min)pm: steady terrain/hill run (50min)

Tuesday am: offpm: track intervals – speed endurance

Wednesday am: longer run (90min)pm: touch football

spa/saunaThursday am: easy run (30min)

pm: steady terrain/hill run (50min)Friday am: rest day

pm: massageSaturday am: intervals – VO2max

pm: easy run (30min)Sunday am: long run (1h 50)

An actual moderate-high training week

Monday am: easy run (30min)pm: steady terrain/hill run (50min)

Tuesday am: offpm: track intervals – speed endurance

Wednesday am: longer run (90min)pm: touch football

spa/saunaThursday am: easy run (30min)

pm: steady terrain/hill run (50min)Friday am: rest day

pm: massageSaturday am: intervals – VO2max

pm: easy run (30min)Sunday am: long run (1h 50)

Recovery of What?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 performanceWork hard + Recover well = Best performance

No CompromiseNo Compromise

Good luck in achieving your running goals.