Good Recovery, Great Performance

Recovering well for a great performance

Training alone does not make you stronger, faster or fitter. The benefits of training only come after the hard work, during the recovery, when the body is adapting to the training you have put it through. The body reacts to the training loads imposed by increasing its ability to cope with these loads. This happens in the recovery time after the training session is complete. Imagine all the cells in your body saying to themselves, “Boy, if she’s going to keep doing this to me, I’d better get stronger in order to cope”.

Adequate recovery is one of the most important yet frequently neglected elements of any training programme. Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

What Happens During Recovery?

Exercise causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen), as well as fluid loss. Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time

The training load which  you are able to cope with will be dependent on other factors – are you having a particularly stressful time at work for example, do you have a lot on your plate at the moment? moved house? Etc etc. Anything that puts your body under more stress may mean that you have to ease off on your training temporarily.

Short and Long-Term Recovery

There are two categories of recovery. There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be built into a year-round training schedule. Both short and long-term recovery are important for optimal sports performance.

Short-term recovery occurs in the hours immediately after intense exercise. Short term active recovery refers to engaging in low-intensity exercise after workouts during the cool-down phase immediately after a hard effort or workout. as well as during the days following the workout. Both types of active recovery are linked to performance benefits. One form of active recovery is the recovery run.

Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise, and optimizing protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size) by eating the right foods in the post-exercise meal. Try sports drinks with a 4:1 or 3:1 carbohydrate to protein ratio such as Endurox R4, or the Science in Sport Rego Recovery drink. These should be taken immediately after exercise. You could also try a skim milk shake (no ice cream!)

Long-term recovery techniques refer to those that are built in to a seasonal training program. Active recovery is also an important part of long term recovery.  Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, modify workouts types, and make changes in intensity, time, distance and all the other training variables.  Having a well planned training programme specific to your individual needs and circumstances is critical to getting the most out of your training.

How Do I Know If I Am Recovered?

The amount of recovery time you need will depend on how well you are adapting to training. A monitoring system can be useful to ensure that you spot any signs of excessive fatigue before you go too far down this road. A training diary is a valuable training tool. Our on-line coaching offers you the facility to log a number of training parameters. It also means you can track your training and performance over time and view it in an easily manged format , which is a great aid in planning your next training cycle.

Poor training recovery leads to:

  • Consistent drop in performance – endurance and speed suffers – you can spot this by keeping track of training and race times – anything more than an unexplained drop of 5% should sound alarm bells.
  • Lack of improvement over a period of time (depending a bit on your age-it’s unlikely you’ll keep posting outright better times when you’re in your 60’s)
  • Inability to concentrate properly
  • Increased resting heart rate
  • Altered heart rate during training – elevated or suppressed
  • Change in mood – grumpy!
  • Loss of interest in the sport
  • Recurring illnesses
  • Poor sleep
  • Feelings of fatigue despite rest
  • Weight and appetite changes – Likely to lose weight and lose interest in food

Consistently poor training recovery without reducing training load can lead to over training

Over training may be accompanied by one or more symptoms such as:

  • Persistent muscle soreness
  • Persistent fatigue
  • Elevated resting heart rate
  • Increased susceptibility to infections
  • Increased incidence of injuries
  • Irritability
  • Depression
  • Loss of motivation
  • Insomnia
  • Decreased appetite
  • Weight loss
  • Sleep deprivation
  • Feeling of general malaise

What should you do if you think you are over training?

  • The most important and immediate thing to do is rest. Whilst you are resting, you’ll have plenty of time too look at your training log  – has the volume or intensity of training increased significantly, have you had rest days? Are you suffering from a chronic lack of sleep? Your training diary should record as much about your training as possible-intensity, distance, speed, heart rate sleep
  • Consult a professional who can give you sound advice on a training program appropriate for you.  A training program designed with YOU in mind can be the difference between a great performance and an average performance.

10 Ways To Recover Quickly After Exercise

  • Cool Down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps to flush metabolites out of your muscles, and may reduce muscles stiffness.
  • Replace Fluids. You can lose a lot of fluid during exercise. Filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating. An electrolyte replacement drink particularly in the warmer months is recommended. For sessions longer than 1 hour, it is advisable to take fluid and electrolytes in during the session.
  • Eat Well. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 30 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate. You should then feed every two hours for the next 24 hours-or at least until you go to bed, keeping in mind you do not want to overeat. Small amounts frequently should do it. See above under “short term recovery” for information on recovery drinks.
  • Stretch. Whilst there’s not a lot of evidence that supports stretching as a recovery method that helps to prevent injury, lots or our runners feel that stretching helps to prevent muscles soreness.
  • Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace.
  • Perform Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.
  • Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and foam roller exercises for easing tight muscles. A good sports massage once a month in conjunction with self massage will definitely make a difference to those tired legs.
  • Take an Ice Bath, ice massage or contrast water therapy (alternating hot and cold showers). The theory behind this method is that  repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Ice baths should only be undertaken under certain circumstances.
  • Get Lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. In general, one or two nights of poor or little sleep won’t have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. Some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis. Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion. If you are unable to sleep the night before a big event, don’t get too stressed about it. Research has shown that the penultimate night’s sleep is more important for performance than the one immediately prior to the event.
  • Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time. Alternatively, make use of your backyard pool during winter and stand in it for up to 5 mins. You may find you have to work up to this.

Recovery prior to an event

The period in which you wind down your training in order to recover prior to an event is called your taper. The amount of time each person requires to taper is very individual, and can best be worked out by trial and error. Be sure to keep a good record of your training and how you feel for the couple of weeks prior to your event, and of course how you felt and performed on race day. It takes the body about two to three weeks to register the positive effect of training, so you’re not going to improve your performance by cramming in extra training at the last minute.  Volume and intensity should decrease markedly in the two weeks before our event.  It is best to rest, eat well and prepare mentally (dreaming of the chocolate cake to come!)

 

At Hooked on Running we help runners of all abilities through our online coaching programs, which are tailored to an individual’s lifestyle, current fitness levels and running goals.

When you’re ready to take your training to the next level, join us.

The Value of Fun Runs

Setting yourself the goal of a few fun runs each year helps you stick to a regular running programme, and sticking to a regular programme can bring many benefits. These include elevated self confidence, stress release, improved cardiovascular health, increased bone density and of course the runner’s high.

Long runs are fantastic for sorting your thoughts and solving life’s problems.

Run with friends and solve the problems of the world. Interval training is also a great stress release. Run like the wind and release any pent up aggression or frustration. Running intervals with a group can push you just that bit harder, just that bit faster.

Running helps train the mind as well as the body. Your focus and determination in overcoming the obstacles that running can throw up (hills, rain, injuries, rain, fatigue, oh and did I mention rain?) can give you the confidence and determination to overcome challenges in the rest of your life.

Challenging yourself in a fun run can give you a wonderful sense of achievement. So, set yourself a goal, choose a fun run or a few fun runs and stick with the training consistently and reap the benefits. Try to improve your times year on year for particular fun runs, or aim for a best time over a certain distance, or just a faster pace than previously set in races of shorter distances.

There are heaps of fun runs to choose from, with more being added to the calendar each year. You’d be mad to try to do all the runs, not only from a physical point of view. The entry fees could also send you slowly broke, so I thought I take a look at a few of the major runs and rate them in terms of value for money.

The entry fee is the early bird entry fee unless otherwise stated.

Fun RunEntry FeeCost/kmGood BitsNot So Good Bits
Sun Run Dee Why to Manly 4th Feb Distance: approx 6.5km Terrain:One big hill heading out of Dee Why, the rest undulating$45$6.92Scenic and interesting routeRun on wide roads which are closed to traffic so no bottle necksIn it’s first year last year, lots of water was supplied, so can only assume the same this year

Weather hot and humid this time of year, so not a good one if you don’t run well in the heat.The price –$6.92 per km is a bit steepNot a certified accurate course

Not a standard distance-can’t compare your times against other races of the same distance

Have to pick up a race pack at the event expo prior to race day.

As this is a point to point course, need to make your way back to Dee Why after the race

Lindfield Rotary Fun Run 1st April Starts and finishesat Roseville park. Winds around the hilly streets of Roseville and Lindfield Distance:10km and 5km Terrain. Bloody Hilly$28$65 family$2.80 10km$5.60 5km$1.62/km for family of 4 running 10km

Certified accurate course so you know what you’re running, mostly – there was a little glitch 2 years ago when one official sent the runners the wrong way, but that was such a debacle that the very friendly and dedicated people who run the event will be doing everything in their power to make sure it doesn’t happen againVery challenging courseStandard race distances of 5km and 10km so comparable in distance  to other fun runs, but you’d be hard pressed to come across another that was so hilly

Reasonable number of toilets.

Price. When a family of 4 or 5 or 6 (or possibly more) can register for a 10km run for 65 bucks, you know you’re on a winner.

Race bibs mailed prior to race day for early bird entries, or pick up on the day for late entries

Entries on the day

 

Very challenging courseDrinks at 5km turn around only (from memory, but please add comments below if I’m wrong) so if it’s a hot day it’s hard going10km is 2  laps of the 5km course, so if you didn’t like it the first time, you’re not exactly going to love it the second time round

Australian Running FestivalCanberra14th and 15th AprilDistance: Marathon, half, 10km and 5km

Terrain: marathon and half marathon, not as flat as you might expect for Canberra

Marathon $109Half$8910km $47$2.60$4.22$4.70Well organised Water stations every 2.5km, energy drinks at every 2ndwater station.Marathon and Half Marathon, good course with enough room at the start to avoid bottlenecksKits posted if register in earlybird time frame10km is 3 and a bit laps of the course, so front runners have to weave their way through half the field.Multiple laps of the course means lots of corners to slow you down.Have to pick up kit from expo, not on the day, if miss early bird cut off.

Mother’s Day Fun RunThe Domain, (Paramatta, and other venues around the country)Distance 4km, 8km

Terrain: flat to undulating

$35 +$4 timing feeFamily of 2 adults and up to 6 children $70 + timing fee$4.37 for 8km, less if family

face kits sent out if earl bird entry or else pick up on the dayHigh profile community eventPleasant surrounds of The Domain Activities for the kids

4km is a good race for the kids

It seems they have finally got their timing right, starting the 4km event 40 minutes prior to the start of the 8km.Most of the 4km runners should be off the course before the 8km runners reach the 3km mark.

Walkers and runners have been separated into different time slots, but as always there are some people who jump in with the run who never have any intention of running-very frustrating as you’re ducking and weaving around them

Good vantage point for family and friends to watch on art gallery road opposite the art gallery. 4km runners come past twice, 8kers 4 times.

Sufficient toilets

Lots of kids who seem to have no idea that there is anyone else on the course – my own son included! Be aware they will run in front of you and you could easily be tripped up if you’re not watching what you’re doingLots of people generally, especially in the 4km, so it can be hard to get a decent rhythm going

SMH Half MarathonMay 20thSydney

Terrain: undulating, but there are plenty of stretches for good tempo running

$892011 prices$4.21

High profile event with lots of runnersHigh quality field and a good vibeA community event which lots of people know about, so you’re likely to get more support from friends and work colleagues than if you were running a lesser known event. Great for boosting morale

Some interesting scenery, though though the move to run through Pyrmont has added some rather drab bits

Good vantage points for spectators if they are prepared to move around the city a bit

Sufficient drink stations

Parking close by the start and finish point in the Domain, but be warned… plan to arrive very early if you are driving in or else you’ll still be in traffic when the race starts

Sufficient toilets at the start of the race

Large number of runners causing congestion in some spots could mean you have to slow to a walk around some cornersA couple of people told me last year they wouldn’t do it again as there were too many people intent on getting a good time happy to elbow you aside.

Minimos Marathon17thJuneDistance: 10km, 5km and kids 2km

Terrain: undulating to hilly

10km $355km $25,2km $15$3.50$5.00$7.50

Certified accurate courseWell organisedReasonably priced if you get in early

Times staggered so the whole family can run at differnt times allowing for one parent to care for kids whilst other is running.

Kids 2km – very popular and just a few small hills to keep them honest

School fare run in conjunction with the run, so lots of yummy cakes to refuel on afterwards

Registration on the day

Kits mailed out if early bird entry

School toilets are open so plenty to go around

The organisers have this one down pat. The only thing I can say is beware of what you buy at the 2ndhand toy store. If it has multiple bits, make sure they are all there!!Can be pretty cold in the middle of winterToilet cubicle doors only come up to chest height so if you don’t’ want someone watching you pulling up your undies, duck.

Gold Coast30th June & 1st JulyDistance: Marathon, Half, 10km, 5km 4km kids and 2km kids

Terrain: flat

Marathon $120Half $8510km $55

5km $40

Kids $25

$2.86$4.02$5.50

$8.00

$6.25

Good flat course where you can get a fast timeGreat facilities – toilets, showers etcAdequate water

Pace runners

Well organised

Quite expensiveCourse is a bit monotonous-same scenery and few hillsHave to pick up race kits on the Gold coast on the day prior to your race

The Bay Run5thAugustDistance: 7km (approx) around iron cove. Kids 2km

Terrain: mostly flat with one fairly steep, shortish hill.

$24Kids $10$3.43$5.00

Good hit out before the city to surfFriendly atmosphereLots of different categories including fastest dog in the west

Kids race

Nice scenic route around Iron Cove

Pretty flat course so you can run a fast time –especially if you disregard the fact it’s about 150m short of 7k

It always seems a bit of a shemozzle at the startSome narrow parts of the course can cause bottlenecksCourse isn’t closed to the public

Long toilet cues

There always seems to be a lot of mud around the martialling area

Not a standard race distance so difficult to compare your performance against other races

City To Surf12thAugust Iconic race on theSydney running CalendarYou either love or leave it to those who do

Distance: 14km

Terrain: undulating to hilly with a fairly large hill about 1/2 way

$55$3.92Massive community event-one of those must do at least once things for many peopleParty atmosphereGreat if you are a seeded or preferred runner, but not so great if you are behind this group and ducking and weaving through crowds for the whole 14km

Crowds mean a fast run is unlikely, so best just to compare your City to Surf times year on year, rather than against other races.A one way course and 80,000 entrants means you could find it difficult to get back home in a hurry.If you’re aiming to start at the front of the group, slipping out of the pack and going to the loo before the start is not advised. You’ll be hard pressed to get back up to the front

Well priced for such an event

Sydney Running FestivalSunday 16th SeptDistance: marathon, half, 9km and 4km

Another big community fun run across the harbour bridge, which is reason enough to participate

4km $409km $55Half $85

Marathon$135

$10.00$6.11$4.00

$3.19

Big community eventRun across the bridgeSufficient toilets, but get a bit on the nose given the number of people and the hot weather

Events start times now spaced out well so you don’t have traffic jams

Have to pick up race kit in the city prior to event9km and 4km are only approximate distances, so not comparable to other races. Based on people’s times last year, we estimate the 4km to be more like 4.5kmExpensive, especially the 4km and 9km distances

Usually very hot, and they still seem not to have figured out the drinks stations properly

Marathonstart of 7am is too late.

Practically have to cover another marathon to get to the baggage area to pick up your bags

Run4 funHomebushDistance: 10km

Terrain: Mostly flat

$45$4.50Well organisedGood for recording a fast timeReasonably pricedHeat
Sri Chinmoy RacesA series of races run throughout the year. Varying distances including 4km, 7km, 8km, 14km, 16km and 12km. Venues include Centennial Park, Mirambeena, Iron Cove, Dolls Point, Cooks RiverEntry fees – $27, $22 and $17, depending on the distance 

Very friendly low key events.Free pancakes afterwardsEasy parking Plenty of drinks stations

Can enter on the day

pick up race bib on the day

At $1.29per km  for a half marathon distance, these would have to be the cheapest races going around.

Good as a first time fun run if you’re feeling a little timid about it

Hand held timing device so your time is not accurate to the last secondLow key – some people prefer the hype of big high profile eventsIron Cove – tends to be a lot of walkers on the path so can get frustrating dodging people by your second lap.