A/R/T Boardsies Recovery Method Thread

elvis jones

Hi all,

With a lot of people stepping up training for DCM and the like this year ( i am one of them ) i'd be interested in finding out about methods of recovery.

I tend to swim the day after a race or LSR and after the run i get chocolate milk into me and later on lucozade sport.

I did a half marathon yesterday which was a disaster and ended up vomiting etc after my choc milk so nothing works 100% of the time.

I am wondering if anyone uses ice baths or the like ? Or cann you eat quickly after a run/race, i can't for a good few hrs apart from a snickers.

az2wp0sye65487

There's this black stuff that I find works great, in the evening time, a few hours after a tough session....

It's called.... Guinness!

Seriously though, my appetite is something I've never had a problem with. Once I finish a race, long run, short run, swim, or whatever else I tend to be starving within a few mins.

I like swimming if the legs are tired/sore after a run. I cycle to work most of the time too so that usually works to loosen out the legs. Sometimes an easy recovery run is just as good!

Krusty_Clown

Very rarely, I'll do the 8 minute cold water bath (legs only!). Jury is still out on whether this helps or not. If it has been a particularly tough session and I'm feeling it in my ankles/calf muscles, I'll wear compression socks for the rest of the day.

elvis jones

For the 1st time its my upper leg that are sore after half marathon yesterday ?

Slogger Jogger

I picked up a water butt recently from a local DIY/Gardencentre. The idea was that it will double for a backup supply of some water for the cisterns but I intended to use it for recovery purposes too. Its just under waist high. Its filled with cold water permanently (and I'll connect it to the downpipe so it gets a rainwater supply in due course). After runs recently I stand in it for between 5 and 10 mins and I feel all the better for it afterwards.

az2wp0sye65487

Should have also mentioned, a couple of times over the last month or so I've been running out by the coast. Straight afterwards we had a dip in the sea for a few mins. Really refreshing and feels great on the legs afterwards!

tang1

Do a bit of running along the canal around Kilcock/Enfield, park car at Fearns Lock and go for a run and when i'm done if the lock is full, the legs get 10 mins or so in the cold water and it works a treat. Like you Elvis, need a couple of hrs before having a meal.

elvis jones

I think cold water in the bath and building to ice is the way to go:)

BobMac104

I havent tried the ice baths yet:D but what i do do after most tough runs is get a chocolate milk in and then shower the legs with the highest pressure on the coldest setting for 5 mins. I really find it helps plus its convienient time wise.

dub8

i find that if i can an hours sleep in after a long run at the weekends, the legs always feel better the next day ! not always possible though !

elvis jones

BobMac104 wrote: »

I havent tried the ice baths yet:D but what i do do after most tough runs is get a chocolate milk in and then shower the legs with the highest pressure on the coldest setting for 5 mins. I really find it helps plus its convienient time wise.

Choc milk worked for me up to this weekend when i ended up vomiting it all up 2 hrs after the race:(

BobMac104

elvis jones wrote: »

Choc milk worked for me up to this weekend when i ended up vomiting it all up 2 hrs after the race:(

Nicely done!

was it still cold coming back up?...........sorry

elvis jones

BobMac104 wrote: »

Nicely done!

was it still cold coming back up?...........sorry

No but there seemed to be more coming up than went in ???:D

BobMac104

elvis jones wrote: »

No but there seemed to be more coming up than went in ???:D

lovely!!!

on a serious note though, it may help if you wait till you have caught your breath and have relaxed slightly before having it. Say 4-5 mins maybe and try a glass of water first. At least if you throw that up you wont have wasted a perfectly good chocy milk!!

elvis jones

BobMac104 wrote: »

lovely!!!

on a serious note though, it may help if you wait till you have caught your breath and have relaxed slightly before having it. Say 4-5 mins maybe and try a glass of water first. At least if you throw that up you wont have wasted a perfectly good chocy milk!!

I do, its always about 15 min after i finish that i have to choc milk. Overall monday was a disaster for me so i was just one of many things that happened.

BobMac104

elvis jones wrote: »

I do, its always about 15 min after i finish that i have to choc milk. Overall monday was a disaster for me so i was just one of many things that happened.

Ah fair enough some days just go that way.



on the origional topic football socks for a bit of compression with the feet up i find good after a hard run.

tHE vAGGABOND

I dont have a bath, and dont live near the sea - need a ice bath replacement

elvis jones

tHE vAGGABOND wrote: »

I dont have a bath, and dont live near the sea - need a ice bath replacement

One of these does the trick http://www.fwi.co.uk/blogs/lincolnshire-farming-blog/2008/04/its-bin-a-problem.html

I seen Gerry Duffy use one in his book if they had no access to an ice bath after some of the 32 marathons.

ecoli

Few things i make sure to do during the week to keep the body feeling fresh and keep me on my feet

• one recovery run per week (no more than 45 min @ roughly 1-2 min slower than easy pace per mile)
• regular massage (try to get every week or two)
• regular stretching sessions through the week (not just the pull of the quad before a run or after)
• occasionally I will have an ice bath if i have races in quick succession
• Choc Milk within 20 min of finishing session

mush500

I started having ice baths after my LSRs in the last 2 weeks and felt alot better for it. Didn't find them that bad.

What's the thinking behind chocolate milk actually never heard of it as a recovery drink? I usually just try get lots of water/electrolytes in.

ecoli

mush500 wrote: »

I started having ice baths after my LSRs in the last 2 weeks and felt alot better for it. Didn't find them that bad.

What's the thinking behind chocolate milk actually never heard of it as a recovery drink? I usually just try get lots of water/electrolytes in.

After long runs you are prob best to get the electrolytes and i would include water as well after but with sessions he idea behind it is that the choc milk is a cheaper recovery drink which provides a combination of carbs (through the sugars in the choc and the protein in the milk. Yazoo also uses low fat milk so its good for nutrition.

There are also some who believe that it is an even better alternative to some of the market available recovery drinks (carb based solely)

http://www.utexas.edu/news/2011/06/22/milk_studies/

mush500

Thanks ecoli- it's interesting, will give it a try on Saturday!

Mr Freeze

Lot of people recommending the cold or ice baths.

My physio recommended a hot epsom salt bath for recovery, I've been doing that recently after a hard training session or race. Couldn't tell ye if its made a huge difference to my recovery to be honest.

ecoli

Mr Freeze wrote: »

Lot of people recommending the cold or ice baths.

My physio recommended a hot epsom salt bath for recovery, I've been doing that recently after a hard training session or race. Couldn't tell ye if its made a huge difference to my recovery to be honest.

Haha we must go to the same person. Guy I go to and hasn's steered me yet is always going on about these for loosening out muscles. Being good at injury treatment and a runner himself I trust it yet have yet to try it (must do but keeps slipping my mind)

elvis jones

I had an ice bath last night and really feel the difference today. Only had 2 large bowls of ice in the bath but it was still rather rather cold. I stayed in for 7 mins.

Going to start using it every time after my LSR and more ice next time ( i'll get 2 bags from Aldi in advance )

Mr Freeze

ecoli wrote: »

Guy I go to and hasn's steered me yet is always going on about these for loosening out muscles. Being good at injury treatment and a runner himself I trust it yet have yet to try it

The worst thing is getting into it, he said the hotter the better. Soak for about 20 mins. Its tough, I do be suffering after about 10mins.

My back and hamstrings seem to be tighten up a lot lately, so I've using the hot baths a couple of times a week now, definitely getting better, but I am also using the foam roller and spikey ball for a bit of massage, so it's probably a combination of all them.

Seres

Mr Freeze wrote: »

The worst thing is getting into it, he said the hotter the better. Soak for about 20 mins. Its tough, I do be suffering after about 10mins.

My back and hamstrings seem to be tighten up a lot lately, so I've using the hot baths a couple of times a week now, definitely getting better, but I am also using the foam roller and spikey ball for a bit of massage, so it's probably a combination of all them.

same thing is happening me with the hams&back tightening up , she recommended the hot bath , whats the story with the epsom salts ? is it just to replace the electrolytes ? how do you find the spikey ball for untightening the hams ?

Mr Freeze

Seres wrote: »

same thing is happening me with the hams&back tightening up , she recommended the hot bath , whats the story with the epsom salts ? is it just to replace the electrolytes ? how do you find the spikey ball for untightening the hams ?

I think the epsom salts just flush the crap out of your muscles and relaxes them.

I use the spikey ball on my back and hams while I am at work, I work in an office so am sitting most of the day, I just put it under the hams for a few mins here and there, same with the back, just pop it between me and the chair. It seems to be working anyways.

BobMac104

Mr Freeze wrote: »

I think the epsom salts just flush the crap out of your muscles and relaxes them.

I use the spikey ball on my back and hams while I am at work, I work in an office so am sitting most of the day, I just put it under the hams for a few mins here and there, same with the back, just pop it between me and the chair. It seems to be working anyways.

I dont get the epsom salts thing either. Surely the only thing going to have a direct effect on your actual muscles is the heat.

Seres

Mr Freeze wrote: »

I think the epsom salts just flush the crap out of your muscles and relaxes them.

I use the spikey ball on my back and hams while I am at work, I work in an office so am sitting most of the day, I just put it under the hams for a few mins here and there, same with the back, just pop it between me and the chair. It seems to be working anyways.

that sounds great , work in an office to so could do that , heard a sliotar works great for that also

Seres

BobMac104 wrote: »

I dont get the epsom salts thing either. Surely the only thing going to have a direct effect on your actual muscles is the heat.

I dont know ill hazard a guess but i assume the salts are absorbed in thru your skin , sure its worth tryin anyway ! trial and error ?!

ecoli

Seres wrote: »

I dont know ill hazard a guess but i assume the salts are absorbed in thru your skin , sure its worth tryin anyway ! trial and error ?!

Again not quite sure of the details behind this but if the salts are absorbed then they will retain water withing the muscles making them more fluid and less turgid so can infact hydrate the muscles and allow the "tightness" to subside.
Again havent read in to the reasoning behind it that is just my basic biology education kicking in

Mr Freeze

A quick google reveals this:

Researchers and physicians suggest these health benefits from proper magnesium and sulfate levels, as listed on the web site of the Epsom Salt Industry Council:

Improved heart and circulatory health, reducing irregular heartbeats, preventing hardening of the arteries, reducing blood clots and lowering blood pressure.

Improved ability for the body to use insulin, reducing the incidence or severity of diabetes.

Flushed toxins and heavy metals from the cells, easing muscle pain and helping the body to eliminate harmful substances.

Improved nerve function by electrolyte regulation. Also, calcium is the main conductor for electrical current in the body, and magnesium is necessary to maintain proper calcium levels in the blood.

Relieved stress. Excess adrenaline and stress are believed to drain magnesium, a natural stress reliever, from the body. Magnesium is necessary for the body to bind adequate amounts of serotonin, a mood-elevating chemical within the brain that creates a feeling of well being and relaxation.

Reduced inflammation to relieve pain and muscle cramps.

Improved oxygen use.

Improved absorption of nutrients.

Improved formation of joint proteins, brain tissue and mucin proteins.

Prevention or easing of migraine headaches.


Read more: http://www.care2.com/greenliving/health-benefits-of-epsom-salt-baths.html#ixzz1U4GbzXvx

BobMac104

ecoli wrote: »

Again not quite sure of the details behind this but if the salts are absorbed then they will retain water withing the muscles making them more fluid and less turgid so can infact hydrate the muscles and allow the "tightness" to subside.
Again havent read in to the reasoning behind it that is just my basic biology education kicking in

maybe so but if there was a greater salt concentration in the water it would draw water out of the body not the other way around??

if you were trying to hydrate anything you would emerse it in a solution with a lower salt concentration.

from Mr freezes post , the list only states possible effects and not mechanisms with the exception of magnession bit which afaik makes sense.

overall from my very very limited experience cold after training and heat on rest days if stiff/sore.

Defo worth the shot though!!

elvis jones

14 mile LSR last night

Stretches, choc milk, banana, ice bath.................feel 100% today:)

Rantan

My sis does a lot of baking - last weekend she gave me a banana bread/cake hybrid thingy she was going to dump coz she didn't like it - I wolfed it down after a long run - was perfect recovery fuel - full of dried fruit, bluberries etc and had that concentrated texture of energy bars - hope she can remeber how she made it...she was just experimenting...
Also the more I stretch the better i feel after any run - i do about 20 - 30mins after all runs - I do a weekly core/yoga class - its great for my legs/hips/itb/flexibility and I find my legs dont feel as heavy or tight after LSR's since I started.