Marathon Legs Recovery

Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

Fatigued Legs Recovery Leg recovery using an environmentally friendly recovery system

Ultra marathon or marathon-the problems are similar and recovery is the same! To demonstrate why recovery is similar I have drawn up the following graphic To get to the stage where recovery is needed, the muscles go through the following stages Event starts Fresh legs

Gets into stride Muscles tighten

Muscle soreness

Muscle fatigue

0--------------1-------------------2-----------------------3-----------------------4-------------------Stages 0-3 conventional massage systems appropriate stages 3-4 not appropriate Up to stage 3, conventional systems are fine because the tissues still have integrity-beyond this, they are as tight at at bowstrings, and soreness is caused by micro-injury to them One effect of working on and into the muscles is that like a bowstring that is overstretched or stressed, they can be damaged by too much pressure, causing injury or provoking an older one Stages of recovery after running/walking Muscle fatigue

Acute or Immediate Post Event recovery

Sub Acute Post Event Recovery

Rehabilitation

0----------------------1-------------------------------2----------------------------3--------------------4 Stage 0-2 the body is recovering at Micro Cellular level-any work done on the muscles may impact on and break into the bodies own recovery processes leading to them having to start repair again Stage 2-3 Sub Acute-Micro Cellular repair is well under way, but can still be disrupted by working on the muscles-any work done to assist the body’s recovery at these stages should be light relaxing work that will not add further stress to the already ‘at risk’ muscle tissues Stage 4 rehabilitation-Conventional working on the muscles can now be done which includes sorting out any injury and problems that have developed on the run or walk Copyright 2008 Michael Gillan 1 http://www.aching-legs-relief.com/marathon_runner.html

Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist Massage and recovery Massage is one of the most commonly used (and cheapest) forms of recovery from stiffness and soreness after an event-it is also one of the least understood-if considering this as part of a recovery program and considering getting someone to work with you, there are 2 basic rules in deciding the best person for it • The body recovers itself-the recoverer is just there to assist or facilitate that • No matter how good the therapist-the last man who could heal with his hands using touch died 2000 years ago If your therapist can’t accept this then find another one because they have a belief that they know what is best for your recovery and will probably not listen to what you want and by not listening, accidents may happen that causes muscle damage and extending your recovery time To illustrate my point-I recently officiated as the recovery person at a 24 hour 100 mile event, I have my own area slightly away from the track where people come in when they have pushed their boundaries too far, and I am usually kept busy from about the 12 hour mark I did not know there was a massage therapist pulling the walkers off the track for work until one of the first aiders on a walk around caught him digging into one of the walker’s muscles and reported what he saw to the official in charge It was too late, the damage had been done, she had a bad injury to her buttock muscles which made it impossible to continue-her event came to an abrupt finish and she went home devastated because someone considered that he was going to fix her soreness issues with his hands It turns out he was a qualified massage therapist, but had only worked with huge football players, and while he may have been good in that area, did not have the slightest idea and could not adapt to recovery of slightly built runners and walkers who had just pushed things too far If someone is considering massage, they should be aware of what is happening; using the example from Sandra Brown to stress how important the correct approach to muscles is. “The second tear (at least I have matching legs with old tears on both sides) was caused, to my great annoyance at the time, by an overenthusiastic physio who was supposed to be helping me to warm up gently before a 24 hour race and got carried away. I am now more wary of having physio at any time, and make sure that I stay in control, by saying at the outset what I want and don’t want to be done to me. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly, rather than get hammered and go critical,) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs. The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999. Michael’s approach is very gentle at all times, and always works with the athlete and puts the athlete in control, thus minimizing the risk of harm and maximizing the benefit Source:http://www.surreywalkingclub.org.uk/Training?Advice/Articles/training_for_ultras_by_sandra_br.htm#Trainin g/forUltras_SB SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder

Copyright 2008 Michael Gillan 2 http://www.aching-legs-relief.com/marathon_runner.html

Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist Recovery

Recovery after marathon training and running in an event is important-simply because you have a normal working, domestic, study or any other life after it and if you are like most people who run you probably push the limits too far occasionally and finish up sore and stiff as well Marathon is initially an individual sport where people train by themselves or with a number of friends, or club and then join in with 30,000 people or so where anyone they entered with may be lost somewhere along the way Because of its collective individual nature, and the many people involved, both as officials, and helpers on the route, and in the first aid and recovery area after the event, it is difficult to know anyone who is there dealing with any problems you may have developed during the run Some runners are lucky because they have their support crew they know to look after them and help them recover and help fix their problems after they have finished-the rest, have to find their way home and get over it the best way they can, and the best of luck Others who finished up in the field may be lucky to find themselves a place in the recovery area where they can get a recovery massage by a massage therapist waiting there for them To place your self in the hands of someone you do not know, no matter how trained or well intentioned or qualified they may be, could be inviting disaster for your recovery, your muscles, your training and your future in marathon running All masseurs and massage systems are not the same and to make sure you are not going to give you an injury-make sure they know your needs

Copyright 2008 Michael Gillan 3 http://www.aching-legs-relief.com/marathon_runner.html

Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist What do I do differently and how can the marathoner runner benefit from my experience? From this

After being on the track for 3 days

To this

To this-In easy steps-without injury By understanding that the body is recovering itself, and using the muscles by working with and not working on them to facilitate this, a faster injury free recovery can be achieved Copyright 2008 Michael Gillan 4 http://www.aching-legs-relief.com/marathon_runner.html

Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist The difference in approach to recovery is illustrated below 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 Taylor

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

Copyright 2008 Michael Gillan 5 http://www.aching-legs-relief.com/marathon_runner.html

0

0

0 Kilometers Laps 0 kilometers

Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist Conventional recovery systems These work on the muscles so for obvious reasons they need massage oils, towels, massage tables and associated equipment-all this takes up time, and room, washing and cleaning so is not very practical to use for someone who only wants a fast recovery For the same reasons they are difficult to use in ultra marathon where time and space are limited, they are difficult for the average person to use easily These are the same reasons why it is not very practical to use at ultra marathon events where there is just me to work for days straight, even just at a 24 hour run and looking after 40 odd competitors using conventional methods means I would not last too long before I died of exhaustion

My working area at the Montreal 2007 24 hour World Championships where I looked after the Danish national team event consisted of the chair next to the bottles-I looked after the team and worked and slept on it-the airline had lost all my clothes and other stuff-if I used conventional methods that would have been impossible to do

Here I am giving a demonstration of leg recovery in Denmark using Light Manual Muscle Relaxation

My working area at Antibes 6 Jour Event Copyright 2008 Michael Gillan 6 http://www.aching-legs-relief.com/marathon_runner.html

Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist What makes Light Manual Muscle Relaxation different from other systems? Light Manual Muscle Relaxation combines a sound medical physiological based theory with simple movement to offer a practical ongoing system for self recovery Dr Guyton offers the theoretical solution to the problem of aching legs and Light Manual Muscle Relaxation offers the practical, tested, simple, oil free, environmentally friendly version 'Pumping caused by external Compression of the Lymphatics' Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 (p. 182)

It is an alternative stripped down basic tool which uses the muscles to work with themselves rather than relying on the skills of someone who works on them This model has many benefits for someone who has to take the place of a skilled therapist in a remote area where there is a shortage of them or there is not the financial ability to afford the real thing You can use aimless guesswork and prod and poke and just move the legs in an aimless fashion and hope what you are doing is working and to some extent any movement is better than none Some references for Light Manual Muscle Relaxation 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 BROWN1996 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 Copyright 2008 Michael Gillan 7 http://www.aching-legs-relief.com/marathon_runner.html

Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

For many years Coburg Harriers has conducted the Victorian 24 hour Track Championship and the Australian Centurion 24 Hour Race Walk, the overall event being the Coburg 24 Hour Carnival, which also includes a separate 6 Hour run/walk event. This type of event is very demanding on Competitors, and each year, in addition to First Aid support, we seek to have the services of a masseur who can work on tired legs and also treat blisters in order to keep entrants on the track. We have been privileged for many years to have had the voluntary services of Michael Gillan who with his techniques is able to coax renewed life from extremely tired muscles and legs to get athletes back on the track when they were thinking that they would have to retire. Michael has a very well deserved reputation in the “Ultra” running and walking fraternity who look forward to his presence at our events as they know he gets results without causing further injury with his treatments. It is rewarding to see exhausted competitors come from the track in the early hours of the morning, convinced that they are unable to continue, only to see them return to the event after being treated by Michael. Our Organising Committee at Coburg is grateful to Michael for his dedication to the sport and can commend his techniques to Athletes. Yours Sincerely,

Bernie Goggin

Raceday Director / Referee Coburg 24 Hour Carnival 2009 www.coburgharriers.org.au

Copyright 2008 Michael Gillan 8 http://www.aching-legs-relief.com/marathon_runner.html

Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist Physiology References The calf muscle pump (p.209) Physiology: a regulatory systems approach. Fleur L. Strand. Macmillan Publishing Co. Inc.ISBN 0-0209798604 (p.209)Physiology: a regulatory systems approach. Fleur L. Strand. Macmillan Publishing Co. Inc.ISBN 0-0209798604 “Venous valve incompetence and varicose veins” ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 Effect of “Hydrostatic” Pressure on Venous Pressure ( P.165) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 Effect of Hydrostatic Factors on Arterial and Other Pressures (P.167) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 Calf muscle pump inefficiency ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 ’ (P.177) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 The Blood Circulatory System (P.150) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 “The Lymphatic System (P.180) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 “Pumping caused by external Compression of the Lymphatics Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 (p. 182)

Or you can use planned and structured movement that is based on medical physiology and been tested on many ultra marathon runs and walks around the world that takes into account the problems of the client and makes the most of any movement restrictions placed on them Using an environmentally friendly pro-active leg recovery system is easier than you think when you learn how to use the muscles to work on themselves

Quickly-easily and in an environmentally friendly way! Light Manual Muscle Relaxation (massage-lite) the physiology based recovery system-anything else is a luxury or not necessary If you want more details go to my website at http://www.aching-legs-relief.com/marathon_runner.html

Copyright 2008 Michael Gillan 9 http://www.aching-legs-relief.com/marathon_runner.html