Marathon Recovery Article

Marathon Post Event Recovery using the World Run Recovery System

Marathon Post Event Recovery

Many cities in the world hold marathons-this means at any one time there is a marathon going on or people training for one • •

2005 there were 382,000 marathon finishers in the USA 2007 there were 407,000 marathon finishers

source: www.marathonguide.com Broken down into smaller event figures • • •

2007 New York Marathon 38,557 2006 New York Marathon 37,557 2005 New York Marathon 36,856

At this marathon there were 6300 in under 3 hours and 14,633 in the cut off point of 7 hours this leaves many more who are trying to reach the finish line unofficially or pulled out through fatigue or injury The mental and physical state of the 7 hour cut off time and over people can only be guessed atbeing on the road for so long these people would be heading into ultra marathon problems Let’s look at the recovery area The groups of people manning it may consist of physical therapists, first aid, physicians, massage therapists and others involved in marathon-the numbers of them may vary because most of them are in unpaid positions and as they are voluntary it depends on whoever turns up on the day When the in trouble runner turns up at the first aid post, and depending how many people are on depends on how quickly they are seen and how bad they are If there was a recovery team to cover the 7 hour cut off point to cater for those 14,633 on top of the 6300 in the under 3 hour mark, it still leaves many thousands outside of these times not looked after because there is a limit as to how long the volunteers are prepared to stay beyond this time to help those in most trouble-the up to and over 7 hour cut off people These will be in the most trouble because they are going into ultra marathon times Many athletes are missing out on even basic recovery care 1 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/marathon_runner.html

Marathon Post Event Recovery using the World Run Recovery System The numbers of runners at these marathon events vary-but we can discuss in the 1000s running at any one time-most of them 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 Many of them they will have run their first and last marathon because of the suffering they will have gone through both during and after the event and it shouldn’t be this way Recovery 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 so much mystique about it and much of it is scientific that most ordinary runners cannot understand or do for themselves I trained as a massage therapist and did hours of work at fun runs, triathlons and marathons using conventional hands on working on the muscles and thought we did a good job of things while therebut it was not until I got into ultra events that I found out that what we did was not working too well It took 2 Colac 6 Day ultra events for this to sink in-(when you are trackside for 6 days straight and get to see the long term effects of what you did 24 hours before showing up in the athlete going slower-you see the 24 hour result sheet-you have to realize that it is not working) The reason was we were trying to fix something with our hands by working into the muscle tissuesit was not until I accidentally changed my approach on my 3rd Colac 6 Day (there were only 3 of us students to cover the whole 6 days so something had to change) did the results of this change of approach show up (see 1995 Colac result sheet) What had I done differently?

I did not have the time to spend with each runner and walker trying to ‘fix’ things so rather had to just give them the least time I could and do as little as possible with them-so I went for the minimalist approach Massage table time went down from about an hour and half to 15 minutes because I used the muscles to do their own work rather than me doing it-this meant that I did not use any oil so no disrobing-the muscles did not get cold or stiff I also changed the approach to stretching from a hard sports stretch used to make the muscles lengthen to a light one aiming for relaxation-this also reduced the cramping problem-more on that in a different article I also reached the conclusion during this time that if someone is complaining about problems they are experiencing with muscles, most of the time if they have trained properly, the damage was not done during the run-the problems are showing up because the muscles are under stress 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 2 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://aching-legs-relief.com/marathon_runner.html

Marathon Post Event Recovery using the World Run Recovery System Recovery is important for any sports person-and the quicker it is started on 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 At this stage, 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 the byproducts are removed, allows fresh blood to enter the tissues and enhance healing-allowing the athlete to get back to their normal lifestyle without the inconvenience they would normally associate with after-effects of intensive competition.

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/marathon_runner.html

Marathon 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

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Simplicity

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Predictability

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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. This places easy recovery for anyone to use with very little training and without any equipment to buy or maintain

My only equipment for 24 hour run consisted of a chair next to the bottles to maintain the leg recovery of 20 people when I looked after the Danish team at the world championships in 2007

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

Marathon Post Event Recovery using the World Run Recovery System For the sportsperson who is unsupported, the advantage of this type of system is that it makes them independent of the organizers and frees them from the pressure of having to accept the help of someone they do not know. 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, 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

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Will take a lot end of study

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Will need equipment

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Will need SOMEONE to use it

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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/marathon_runner.html

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

Marathon 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/marathon_runner.html

Marathon 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/marathon_runner.html

0 Kilometers Laps 0 kilometers

Marathon 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

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