Baby Boomers Running Recovery

Running Recovery for Baby Boomers using the World Run Recovery System Running Recovery for Seniors’

Many baby boomers start to run to keep fit-they usually like to continue it as they advance in yearswhether it is with a group or by themselves, they do it to keep mobile and maintain a certain fitness level Everyone attempts to do more than they need to-they push their limits because while physically we are ageing and slowing down, mentally most of the time we still think we are capable of doing what we used to do This mismatch in what we can do and what we think we can do may not be apparent until we do stretch the limits-then we are hit with the effects of what we have done-in the case of running too far and too fast, this can show up by taking longer to recover Running in a race can be divided up into 3 segments

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The preparation hard work and training that has been put into getting to the start line

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The race itself-turning up to the start line and running

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The recovery period-after the finish line

After the fun of the run-now to get over it Copyright 2009 Michael Gillan 1 ultra marathon recovery specialist http://seniors.aching-legs-relief.com/running_recovery_using_the_world_run_recovery_syst.html

Running Recovery for Baby Boomers using the World Run Recovery System Recovery Many people have do-it-yourself systems for gaining fitness but they do not have do-it-yourself recovery systems to recover from the effort of maintaining it

The build-up to the run, was relatively easy you just followed the plan and trained and ran-there is plenty on the internet and in books on how to do this- but not too many people have a plan in place on how to recover after the race has been run and won It is the recovery that has most runners mystified- the recovery afterwards can be harder than the run itself-after all the accolades and medallions have been presented and you turn up in the recovery area for a turn on the massage table-and wait-and wait in line-and the soreness changes into stiffness so you can hardly move The lucky ones got there first and have been worked on and gone home, or they have gone home to have their understanding partner working on their sore stiff bits-otherwise it is home by yourself and jump into a hot bath which feels wonderful while you are in it But then after sitting down to relax and trying to get up again-whoops! Can’t move!

First aid needed for leg muscles when they are fatigued To assist the legs to recover when they are fatigued they need some form of first aid to empty the depleted flood and lymph fluid out of the legs to make way for fresh blood to flood the muscle tissues with oxygen *Just like the body needs help as soon as it is in distress to benefit from any first aid given- the legs will also benefit if first aid can be applied as soon as practicable Because it relies on gravity to do the work, the legs are just waiting for it to all happen for an unspecified period time that could be spent doing something else. The faster the legs receive help, the faster they recover but it is important they get it as soon as possible before soreness and stiffness limits what can be done with them. So how does the baby boomer (or senior runner) approach this problem?

Many seniors have legs problems such as varicose veins and other age related issues so they cant’ use conventional massage work on their muscles-it is too intrusive and can cause damage Copyright 2009 Michael Gillan 2 ultra marathon recovery specialist http://seniors.aching-legs-relief.com/running_recovery_using_the_world_run_recovery_syst.html

Running Recovery for Baby Boomers using the World Run Recovery System Working with the muscles not on them can be done using

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Simplicity

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Predictability

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Consistency

The advantages of working with the muscles are

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No disrobing

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No oil used

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Non invasive

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User friendly

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Easy to learn

What is the World Run Recovery System? It is a Do-It-Yourself method based on encouraging the muscles and tissues to assist in their own recovery-it works with the muscles not on them •

It is not a massage system

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It is not invasive

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It is not aggressive

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It is not time consuming

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It does not need disrobing

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It does not need oil applied to the skin

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It does not need strong hands and fingers

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It does not need hand/brain coordination

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It does not need equipment

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It does not work on the muscles

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It does not work on any specific injuries

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It does not threaten the integrity of the muscles

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It does not use force on the muscles

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It does not need more than a few minutes to do

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It does not require a long course or workshop

It is a clean-green-recovery machine Copyright 2009 Michael Gillan 3 ultra marathon recovery specialist http://seniors.aching-legs-relief.com/running_recovery_using_the_world_run_recovery_syst.html

Running Recovery for Baby Boomers using the World Run Recovery System Below is a chart from when I discovered working with the muscles rather than on them shows how much things did improve for the runners and walkers Results from 1995 Coburg 6 day footrace N ame A Krouglikov

Day 1 237.2 539

Day 2 113.6 284

Day 3 130 325

Day 4 106 365

Day 5 126 315

Day 6 108 Kilometers 270 Laps

T Rusek

215.2 538

98.8 247

98 245

139.6 349

138.4 346

122.4 Kilometers 306 Laps

M T aylor

174.4 436

128.8 322

143.6 359

123.6 309

138.4 302

122.4 Kilometers 223 Laps

B Beauchamp

180.4 451

133.2 333

124 310

117.6 294

110 275

93.2 Kilometers 233 Laps

150 375

134 335

105.2 263

94.8 237

111.6 279

106 Kilometers 265 Laps

138.4 346

108.4 271

106.8 267

116.4 274

106 265

107.2 Kilometers 268 Laps

168 420

119.2 298

90 225

116.4 291

106 180

107.2 Kilometers 247 Laps

G Watts

132.2 328

96.4 241

99.2 248

104.4 261

92.8 232

133.6 Kilometers 334 Laps

C Young

142 355

91.2 228

90 225

97.6 244

88 220

92 Kilometers 230 Laps

138.2 332

86.8 217

90.8 227

95.2 238

94.4 236

84.4 Kilometers 212 Laps

R H ill

128 320

80.8 202

99.2 248

70 175

95.6 239

96.6 Kilometers 241 Laps

K Fisher

164 410

91.6 229

50 125

115.2 288

49.6 124

81.2 Kilometers 203 Laps

P Gray

D Parris

I Davis

D Kettle

G Pollard

T Rafferty

120 74.8 73.6 68.4 69.6 61.2 Kilometers 300 187 184 171 174 153 Laps The above group came in for Light Manual Muscle Relaxation The below group did not or had their own recovery people 141.6 112.8 104.8 101.6 98 96.4 Kilometers 354 282 262 254 245 241 Laps

G McConnel

145.6 363

110.8 277

126.4 287

113.6 284

108.4 271

106 kilometers 265 Laps

G Audley

152.8

110.8

126.4

113.6

114.8

95.2 kilometers

S Scanlon

140.8 352

82 205

84 210

34 0 85 pul led out-blisters

0 Kilometers Laps

J Timms 127.2 98.4 74.8 0 0 0 kilometers Copyright 2009 Michael Gillan 4 ultra marathon recovery specialist http://seniors.aching-legs-relief.com/running_recovery_using_the_world_run_recovery_syst.html

Running Recovery for Baby Boomers using the World Run Recovery System What they say about the World Run recovery System

Michael’s methods of massage and blister care helped me to stay mobile throughout the race and to recover quickly afterwards. His techniques are safe and gentle. Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection, Michael’s techniques are light, safe, reassuring, and highly effective. They enhance comfort and flexibility, build confidence, and promote success. This booklet will help others to learn and practice Michael’s methods. It is recommended reading for everyone who walks and runs and who wants to go further, go faster, or just to enjoy life more!!' SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder 1999 Ladies 100 mile Race walking World Record Holder “I know that your massage kept a number of competitors in the event. The cold weather of Saturday afternoon and night certainly got to many of the walkers and your prompt action had them back in the race after a short stop. In years past, that would have ended up as a non-finish; a number of walkers were able to keep going for the full 24 hours on the basis of your expert help.” Tim Ericson Secretary Australian Centurions Club 'I have known Michael Gillan for many years and have always got quick relief for my aches and pains from the stretching he performs'. CLIFF YOUNG-Ultra marathon runner

Books I have used in my research

Travell S.G. Simons D.G. Myofascial Pain & Dysfunction: The Trigger Point Manual Williams & Williams 1983 Travell J. Rinzler S.H. The Myofascial Genesis of Pain Post Grad Med. 1952 Modern Treatment for Lymphoedema Casley-smith Judith & Casley-Smith J.R. 5th edition Touching Montague Ashley Harper & Row ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-7263994-0 Essentials of Anatomy and Physiology-Seeley Stephens and Tate-Mosby Year Book ISBN 0-80160227-0 ‘Textbook of medical Physiology” (Physiology- fourth edition-Robert M. Berne, Mathew N. Levy, Bruce M. Koeppen, Bruce A. Stanton-Mosby ISBN 0-8151-0952-0)

Copyright 2009 Michael Gillan 5 ultra marathon recovery specialist http://seniors.aching-legs-relief.com/running_recovery_using_the_world_run_recovery_syst.html

Running Recovery for Baby Boomers using the World Run Recovery System Resource Box

Michael Gillan is an Ultra Marathon Recovery Specialist who has been a masseur around many ultra long distance events both in Australia and internationally since he was a student in 1993 In 1995 while working at a 6 day run, he changed the approach to recovery of the athletes from the conventional way of working on the muscles using the hands and fingers to increase muscle blood circulation, to working with the muscles and making them work on themselves The results from this changeover can be seen on the Coburg result sheet on page 5 In 1996 Michael went to the Nanango 1000 Mile 16 day event where it was tested and helped the worlds 4-5 and 11th to achieve their distances Other notable events the World Run Recovery System was tested on was World Run 1 with Jesper Olsen www.worldrun.org and the World Run 2 training camp in Denmark in 2007 How can someone with aching legs benefit?

Because the muscles are being worked with they are actually doing the work-this means that the skills needed to do the recovery after training and competition do not have to be as great or as complicated as when they are being worked on Nothing is being fixed nor is any attempt being made to repair anything All that is happening is that the body is repairing itself-we are just facilitating it’s ability to do that by increasing circulation to the muscles

Aching legs should always be checked out by a medical professional before doing anything to and with them because there are many medical reasons why they may be aching-see a physician first If you want more details on Light Manual Muscle Relaxation go to my website at The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued aching legs relief-the World Run Recovery System http://seniors.aching-legs-relief.com/running_recovery_using_the_world_run_recovery_syst.html

Copyright 2009 Michael Gillan 6 ultra marathon recovery specialist http://seniors.aching-legs-relief.com/running_recovery_using_the_world_run_recovery_syst.html