London Running PT

 

 

After Marathon Recovery – Post Event Recovery

Training and recovery are like yin and yang. They are inextricably linked, and the balance of the two elements are vital for good performance and keeping injury free. Training is the stimulus. Training stresses your body. It’s during your recovery where all the good stuff happens. That’s where your body is adapting, getting fitter and stronger. I think most people understand the importance of training, but tend to neglect, or misunderstand, the recovery part. It is as, if not more important, than the training itself. What you do during your recovery, can influence how well your body adapts. If you have another event soon after you’ve just finished one, then recovery becomes a really important issue. Below are some ideas (not exhaustive) on some strategies that may help.

After Event/Workout

CARBOHYDRATES

COGNITIVE RECOVER

PHYSICAL RECOVERY

EMOTIONAL RECOVERY

SLEEP

OTHER

Carb refuelling as soon as possible after exercise to replenish glycogen stores (If not training/event for a couple of days then doesn’t matter)

Deactivate – List what went wrong, and why, as well as what went right

Light aerobic activity <50% of VO2max

Spend quality time with close friends and family

Avoid caffeine containing drinks after 3pm, as they can increase the time taken to fall asleep at bedtime

Low fat milk is an effective post-workout drink

For optimal glycogen restoration use high GI carb source (Approx. 1.0-1.2g/kg body weight is ideal (90grams))

Plan how to change the things that went wrong

Stretching

Make sure you have a support network in place to provide financial, emotional and practical help

Avoid alcohol use in the 3hr period before bedtime. It may help you fall asleep but it can lead to disturbed sleep later that night

? GABA supplementation to increase growth hormone levels and enhance recovery

The GI and GL of carbohydrates will both be reduced by fat consumed with your meal. For optimum glycogen replenishment, consume your mod/high GI carbs with only small amounts of fatty foods

Review all the things that went right and throw away the list of things that went wrong

Massage

Spend time away from the sporting environment

Don’t eat a large meal before retiring for the night, by the same token don’t go to bed hungry, especially if have trained that evening as you may awaken later in the night with hunger pangs.

Away from training try to emphasise low GI carbs in your diet, as these are less likely than the high GI carbs to over stimulate your insulin system and for continuing the process of recovery

Start another activity of your choice e.g. social activity, low level physical activity, reading, listening to music, movies, relaxation tape or script

Contrast showers – alternating 30 secs hot with 30 secs cold for 4 mins

Spend time with team mates outside the sporting environment

If your suffering from sleep problems, try to increase your intake of magnesium rich foods (beans, peas, lentils, nuts, seeds, wholegrain breads and cereals, and green leafy vegetables) magnesium supplements may also be helpful

The specific effect of carbs on your blood sugar results from the quality (GI) and the quantity (GL) of the carb. Stick to low/medium GL food servings away from training and medium/high GL servings after training

Sleep

Sleeping or lying down still

Spend some time on your own for reflection

Make sure your bed is comfortable, experiment with mattresses and pillows to increase sleeping comfort

Cold/ice baths – up to 5 mins

Keep your bedroom well ventilated and cool

Food

Go to bed when you are sleepy/tired, not when its time to go to bed by habit

Hydration

Take the time to wind down before bedtime. Don’t get involved in any type of anxiety provoking activities or thoughts in the 90mins before bed.

Whirlpool baths

Try and get an extra hours sleep every night for 2 weeks and see how your performance improves

 

After Marathon Recovery – GI Rating

GI rating for some common carbohydrates (approximate values, varying according to brand/variety/ripeness/preparation etc)

Glucose

100

Kiwi fruit

53

Rice Crispies

83

Carrots

51

Cornflakes

81

Oat bran

50

Purified Wheat

80

Mixed grain

49

Jelly Beans

80

Chocolate

49

Dark rye bread

76

Peas

48

Doughnut

76

Grapes

48

Potato (boiled/mashed)

74

Baked beans (tinned)

46

Dates (Dried)

72

Porridge

46

Swede

72

Pineapple Juice

46

Potato (jacket baked)

72

Fructose

46

White bread

70

Orange

44

Shredded wheat

70

Apple juice (clear)

44

Wholemeal bread

69

All bran

43

Croissant

69

Spaghetti (white)

43

French Baguette

68

Peach

42

Parsnips

68

Pinto beans

40

Pineapple

66

Spaghetti (wholemeal)

39

Rye bread

65

Tomato juice

38

Mars bar

65

Apple

37

Table sugar

65

Pear

36

Apricot (tinned)

64

Chickpeas

33

Raisons

64

Hazlenuts

33

Beetroot

64

Yoghurt (low fat, sweetened)

33

Potato: new

62

Split peas

32

Ice cream

61

Strawberry

32

Digestive biscuit

60

Milk (skimmed)

32

Pitta bread

58

Plums

32

Muesli

58

Butter beans

31

Banana (ripe)

58

Apricot (dried)

30

Sourdough

57

Banana (unripe)

30

Sultanas

57

Peanut butter

29

Rich tea biscuits

57

Kidney beans

28

Mango

56

Lentils

28

Sweetcorn

55

Milk (full fat)

27

Apricot (jam)

55

Grapefruit

25

Popcorn

55

Cherries

22

Orange juice

55

Cashews

22

Special K

54

Peanuts

22

Potato crisps

54

Soya beans

20

Sweet potato

54

Yoghurt (low fat, unsweetened)

14

Mastering Running Technique – NEW E-BOOK

April 26, 2015

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