Fun Running Recovery Article

Fun Running Post Event Recovery using the World Run Recovery System

Fun Running Post Event Recovery

Fun runs are the poor cousins of the marathon-without the associated glamour-yet they would have as many people in them overall as marathon events Many people who enter them actually do take their running seriously and while they do not compete against others they do use them as training runs for other competition and take things seriously by competing against their own times Most people do enter them for the fun, fund raising and activity, not taking themselves, times or position in it too seriously-and this can be a problem for them The ones who take them seriously are usually the person who is self motivated and trains by running around the block mornings and evenings-but the other people just turn up at the start during the day When I worked with Jesper Olsen on his run around the globe and he ran over 26000 kilometers we had people turning up to run with him who were only capable of doing marathon distance-but that was their limit If a fun run is distanced at 1-3-5 kilometers or over, this is someone’s limit or equivalent of an around the world run or someone else’s marathon-if they go over their limit (whatever it is) and not trained for it-they can pay dearly for it in soreness and stiffness later on after the fun has all been had Now you have to pay for the fun you have had

Paying for their fun The party is over now the blisters have to be fixed and muscle stiffness sets in 1 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/fun_runner.html

Fun Running Post Event Recovery using the World Run Recovery System

These guys are doing a fun run of 60 kilometers for the day Let’s look at the recovery area of a fun run Depending on the size of the fun run There are usually just the local first aid people to fix blisters and treat for heat and cold related problems and a few local massage therapists to help those who have pushed the boundaries too far

Apart from the few who take their fun runs seriously most of the entrants do not have any recovery plans for after the event other than to go home and suffer with soreness and stiffness until they get over it-because of the suffering they will have gone through both during and after the event for many of them it will be their last-and it shouldn’t be this way Recovery after pushing the boundaries is easier than people think There is much information on the internet and organisers have top athletes and trainers discussing equipment, training, and tactics-but there is one tactic that is not discussed very much and that is recovery after it is all over Recovery is a subject that is difficult to deal with for many people because there is a mystique about it and much of it is scientific that most ordinary runners cannot understand or do for themselves

My secret weapon of recovery when I looked after the Danish National Running Team at the 2007 24 Hour World Championship consisted of the chair next to the drink bottles What do I do that is different to other more difficult to use recovery system? I simply stopped working on the muscles and started to work with them How does it help the fun runner who just wants to recover from the fun they had? It makes it possible for them to recover without any training, specific techniques or equipment

2 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/fun_runner.html

Fun Running Post Event Recovery using the World Run Recovery System The most important change in my approach though was to accept that in the recovery phase, most of the time there is no injury to fix-but with a little help the body can be assisted to recover itself Recovery is important for any fun runner-and the quicker it is started the faster the recovery The most effective time to get onto this is while they are in the 'window of opportunity'-while they are still warm and pliable They will be sore and fatigued-working on them using conventional recovery systems may do more harm than good because it interferes with the bodies own recovery processes which start as soon as the muscles stop being stressed Gently assisting the muscles to get rid of by-products and wastes that have formed-as they are removed, fresh blood enters the tissues to enhance healing-this allows the fun runner to get back to their normal lifestyle without the inconvenience they would normally associate with after-effects.

the muscles being enlisted to assist in their own recovery In the normal course of events there is very little injury other than small micro-tears in the over used muscle tissues-unless there has been a problem from an exterior sources such as impact or biomechanical causes (the running shoes, surface, blisters) to increase muscle stress, trained muscles are not injured in the conventional sense Using conventional methods of recovery is not appropriate at this time and it may be ineffective as these are being repaired by the body itself, any intrusive outside interference will slow this process. *Some research has shown that conventional systems do not help with recovery if it is done within 2 hours of the end of the event-but all agree the athlete is still benefiting from the psychological effect more than the physical as it gives after competition winds down.

3 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/fun_runner.html

Fun Running Post Event Recovery using the World Run Recovery System The World Run Recovery System The World Run Recovery System offers an alternative way of assisting the body to recover without interfering with the healing processes that are already occurring-and it does this without putting the muscles at risk of being injured by too much pressure generated by the ends of the fingers working into the tissues at this early stage of recovery. The system works by using the bodies own mechanics of bones, joints, and muscles to push used blood and toxins from the lower legs-these can then be replaced by fresh blood-oxygen filled blood which will enhance recovery time and speed the recovery of the sportsperson Enhancing recovery quickly and easily using the principles of

•

Simplicity

•

Predictability

•

Consistency

Using these 3 principles it is possible to not only enhance recovery times, but to do it without the inconvenience of disrobing or using oils or equipment such as massage table towels or needing the handskills or techniques of modern massage practises.

The advantage of this type of system is that it gives independence to the fun runner to take part in their own recovery It gives them freedom to start the own recovery straight after the run no matter how long it takes them to finish and continue the recovery at home in privacy There is nothing wrong with the legs, the muscles are just fatigued so they is basically nothing to fix on there is no point getting in using complicated recovery systems that •

Will cost a great deal of money

•

Will take a lot end of study 4

Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/fun_runner.html

Fun Running Post Event Recovery using the World Run Recovery System •

Will need equipment

•

Will need SOMEONE to use it

•

Many athletes do not have an understanding partner who will help them to recover from the run and so they need something that will be easy to do, and will be effective when it is used.

The World Run Recovery System has been tested by many runners and walkers around the world ( www.worldrun.org) *References and citations PubMed-Manual massage and recovery of muscle function following exercise: a literature review. PMID: 9007768 [PubMed - indexed for MEDLINE] The mechanisms of massage and effects on performance, muscle recovery and injury prevention. PMID: 15730338 [PubMed - indexed for MEDLINE] http://www.webmd.com/content/Article/92/101950.htm SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://aching-legs-relief.com/fun_runner.html

Michael with Jesper Olsen (world runner) after the 2007 Antibes (France) 6 Day ultra marathon

5 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/fun_runner.html

Fun Running Post Event Recovery 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 gentle, 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-75-80 24 Hour World Record Holder (150.07 kilometers) A word from Jesper Olsen World Runner about The World Run Recovery System

“If I hadn't had the qualified help from the excellent masseur Michael Gillan, taking several thousands of km out of my legs, I could spare myself the effort!” “My crew for the current stages, Michael Gillan, has proven to have other talents than the quite taxing job of taking care of all the requirements of a really tired ultra runner! He has since years back been working on a new approach to stretching and muscle-rebuilding for ultra runners. I have the last two days tried his careful stretch and massage, and a bit to my surprise the muscles are beginning to feel like before the start back in Greenwich, London!! Usually I doesn’t take massage as the legs of an ultra runner will often be quite sore during the long time events (and especially in an multi-year event like this...), and getting a massage can at times cause more injury and cramping up than good. For example my last massage was some 12 000km ago when I ran the 12-hour competition in Finland. And so far that has been the only one. But Gillan came with best recommendations from my main contact in Australia, Phil Essam, who besides being vice president in the Australian Ultra runners Association has heaps of good knowledge to share. And this new kind of mild massage for ultra runners is definitely one of the good tips! There should be a fair chance that I actually get fresh enough to do some decent running at the 6 Day Race that I have coming up in Colac from the 21.November. I quite look forward to that, even though I can’t expect to make a top class result :-)” He won! 756.2 kilometers (Jesper holds the record for the longest run in history over 26000 kilometers and the first person to run around the world Taken from www.worldrun.org

6 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/fun_runner.html

Fun Running Post Event Recovery using the World Run Recovery System This is a result sheet when the World Run Recovery System was developed and shows the gradual changes from working on the muscles to working with them-if this was translated to the runner or walker with fatigued muscles they would recovered in a short time Results from 1995 Coburg 6 day footrace Name 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 Hill

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

J Timms

127.2

98.4

74.8

34 0 85 pulled out-blisters 0

0

7 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/fun_runner.html

0 Kilometers Laps 0 kilometers

Fun Running Post Event Recovery using the World Run Recovery System The World Run Recovery System is a simple system that is easy to use without the need for equipment other than the hands 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 For other events see www.aching-legs-relief.com http://aching-legs-relief.com/fun_runner.html

8 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/fun_runner.html