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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
Tra
inin
g L
oad
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.
