Sunday, January 13, 2013

Re-grouping and Recovering

Out of our Ragnar Ultra team, I had the shortest total mileage. It still did a number on me, though. Although it was spread over two days, I felt exactly like I'd run a really hard marathon. Unfortunately, due to some more upcoming, exciting races, (more on those, soon!!) I wasn't really able to allow myself to just "take the week off"...or whatever it is smart runners do.

"she has the smallest biceps. Lets give her the baby miles!"

However, this never means I skip recovery altogether. I've learned the stupid hard way, that diligent and patient post-workout routines are key to maintaining the healthy, running lifestyle I've grown attached to.

The folks at this gorgeous-looking spa totally agreed with me. They contacted me in regards to providing me and my readers with some recovery tips. Simple, intelligent and useful...unlike my normal posts. (psst: that's how you'll know when my words end and the article begins!)

Thank you, Jerry, for providing this timely post!
How to Improve Your Recovery Time

Marathon training is not any easy task. It’s not just about the running. You must also
care for your body to ensure you’re prepared to run. This means a healthy diet and
injury prevention. Of course, you need a high-energy healthy diet, and you also
need to engage in copious stretching and massage. Here are a few examples based
on similar techniques used at leading spas including Áhsi’ Spa in upstate New York
and some suggestions for do-it-yourself (DIY) massage:

What Can I Gain From Pre-Marathon and Post-Marathon Massage?
Before you start training for a marathon, consider a massage to help the blood
circulate into the tissues. This warms your body and helps to prevent injury that
may occur during a marathon run. If the muscles are tight before a run, it is more
than likely to lead to a sprain or strain. Pre-marathon massages help to prepare the

The post-marathon massage can help to remove lactic acid from the muscles. With
lactic acids removed, you can heal faster, and the pain will dissipate. Every runner
needs to eliminate pain, and sports massage has been proven effective.

The muscles will also develop in a balanced manner with this use of sports
massage. Balanced muscles will eliminate injury and sprain. Scar tissue can also
be eliminated with the help of massage, and recovery time can be accelerated.
Massage has numerous benefits that are essential not only in marathon training, but
for runner’s at any skill level.

Try a DIY Massage With Self-Massage Tools Made From Household Goods
Massage with Canned Goods. Canned goods can help to alleviate pain in
the feet. Simply remove the label and place the canned good on the floor.
With your weight, press down on the can. As you press and roll the can back
and forth with your foot, the pressure will knead the tight muscles in your feet.
Canned goods are inexpensive and are commonly found in every household.

Massage with a Foam Roller or PVC Pipe. A PVC pipe can be used in
place of a foam roller if you cannot find one. If you roll your side over the PVC
pipe, the pain in the side will be eliminated. Consider how you can massage
with a foam roller or PVC to release tension and make healing easier.

Massage with a Tennis Ball. Tennis balls can also be used to knead the
muscles in the feet and in the legs. Consider buying tennis balls to eliminate
any pain in the feet.

Massage is the Key to Healing After a Big Run
After a marathon or any race massage accelerates healing times. There are not
many other methods as effective as massage. Consider incorporating massage into
your training regimen.

What's your tried & true recovery routine?

Do you spring for a massage on a regular basis?