Performance Through Recovery
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Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist
Performance through Recovery-Not Drugs Recovery of athlete’s using an environmentally friendly recovery system Drugs are a problem in the modern athlete’s world-and while not condoning it I can understand it because of the pressures from the financial and performance angles There are ever increasing sophisticated drugs testing applications coming out all the time so to take performance enhancing drugs and get caught at it is increasing, and when the athlete is caught out and labelled as a drug cheat it is quite devastating An athlete can improve performance in a number of ways, they can train more and use better techniques Or they can recover from all this faster and improve performance through improved recovery Athletes have the constant aim of being the best they can be and using drugs to do it is not a good option to take-both from the body and conscience view point-people who take them are just cheating themselves A better option to increase performance is to increase the rate and quality of recovery so that instead of turning up to the event with soreness and stiffness helping the opposition-the edge of performance is kept for a longer period In a multi-day or long season of sport the longer the edge is kept the more chance of beating the opposition and the closer the gold medal, or cup becomes-keeping the ‘edge’ can mean the difference between winning and losing-the will to win may sometimes not be good enough when stiffness is slowing the reaction time of the muscles No matter how much someone trains and practises, or how talented they are, this can be detrimentally affected if recovery is not quickly and efficiently achieved Soreness and stiffness aid the opposing team by compounding over a season becoming an ongoing problem to young growing bones and muscles-they do not need these holding them back and helping the opposition win To demonstrate how stiffness and fatigue can compound, we can visit a 24-hour relay event where the young athlete runs for 15 minutes, has 5 hours break and goes back for another 15 minute leg-in all they do 4 periods on the track in the 24 hours. 15 minutes of running with five hours of recovery should be enough time, yet each leg of the relay was more difficult than the last time they went on the track because the muscle were sore and stiffened up When the young athletes first started to come in for help with recovery, I was very surprised (I was working on adults and thought is strange that they were having problems after such a short time on the track) but treated them as I would the older runners and walkers-but I found that their muscles were tighter Fortunately the World Run Recovery System accommodated their needs to address soreness and stiffness problems Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
1
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist
These are 2 people who have just been running for 3 days around a running track in all weathers and they have stiff legs after a few minutes of resting What is the World Run Recovery System? The World Run Recovery System is a Do-It-Yourself method based on encouraging the muscles and tissues to assist in their own recovery •
It is not a massage system
•
It is not invasive
•
It is not aggressive
•
It is not time consuming
•
It does not need disrobing
•
It does not need oil applied to the skin
•
It does not need strong hands and fingers
•
It does not need hand/brain coordination
•
It does not need equipment
•
It does not work on the muscles
•
It does not work on any specific injuries
•
It does not threaten the integrity of the muscles
•
It does not use force on the muscles
•
It does not need more than a few minutes to do
•
It does not require a long course or workshop
What does it do? It is a fully self contained non-technical, non-invasive 'cutting edge' recovery system It’s not what you do but the way you do it that counts
Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
2
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist While muscle injury and problem fixing needs to be able to work on the muscles to have any effect-Recovery requires work with them to be effective Why is this so?
Doing sport and subjecting them to extra stresses, the muscles are taut like the strings on a guitar or violin Like the strings, if they have too much tension placed on them, they can snap and they have to be replaced-unfortunately it is not so easy to replace the muscles-and if they are damaged during these early years of sport, then their career is over before it has started To use invasive work as normally used on already stressed muscles is going to put them in danger of being overloaded with too much tension being placed on the muscle insertions-this can create a situation similar to the guitar or violin strings Recovery
Muscles that are recovering do not need working on-they need working with-which opens up a range of options not available before that can be used to assist in recovery without putting the muscles at risk of injury Ultra athletes suffer from sore feet, sore legs, swollen ankles, stiffness, wasted muscles, muscle cramps, tiredness, mental fatigue, restless legs, sore skin, night pains, muscle spasm, muscle wastage, swollen ankles, hyperthermia, hypothermia, temper tantrums, vomiting, food sensitivity, allergies, rashes, loss of judgement-and that is the good part I deal with these on a constant basis at the events I go to-not with the really medical stuff of course there are doctors on call for those, but with the muscular and muscle recovery that comes from the abuse they take on the track Fatigued muscles and recovery Whatever sport they are into all athletes have the same thing in common-how to recover from their fatigued muscles quickly, without causing injury The quickest most effective way of doing this is simply to work the calf muscle pump so that the output of used blood equals the input of fresh blood into the muscles To stop the muscles fatiguing, fresh oxygen and nutrient filled blood has to keep being supplied to the muscles-but when the muscles are fatigued they can’t work at facilitating or supplying their own needs The secret to leg recovery The calf muscle pump The calf muscles act as the motor for a pump to take it from the feet back to the body against gravity through the venous system where it is re-nourished and recirculated-but to be working they have to move.
Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
3
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist
Look at the photo above-how many towels and bottles of oil do you see? None because the latest in non-polluting, non-technical method of leg recovery techniques is being used
The active way to help the legs recover is to learn how to work with the muscles If you can use your hands you have the tools to do the job of recovery
Recovery from leg fatigue or ongoing leg maintenance The World Run Recovery System
Here I am giving a demonstration of leg recovery Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
4
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist 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 If these figures are translated into recovery speed for the person with aching legs they would be very happy 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
D Kettle
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 Parri s
I Davis
G Pollard
T Rafferty
61.2 Kilometers 120 74.8 73.6 68.4 69.6 300 187 184 171 174 153 Laps The above group came in for Light Manual Muscle Rel axation 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 ki lometers 265 Laps
G Audley
152.8
110.8
126.4
113.6
114.8
95.2 ki lometers
S Scanlon
140.8 352
82 205
84 210
J Timms 127.2 Copyright 2008 Michael Gillan
98.4
http://www.aching-legs-relief.com
5
74.8
34 0 85 pulled out-bli sters 0
0
0 Kilometers Laps 0 ki lometers
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist
Quickly-easily and in an environmentally friendly way! 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 How can the athlete 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 go to my website at
http://www.aching-legs-relief.com
Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
6
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist
Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
7
Performance through Recovery-Not Drugs Recovery of athlete’s using an environmentally friendly recovery system Drugs are a problem in the modern athlete’s world-and while not condoning it I can understand it because of the pressures from the financial and performance angles There are ever increasing sophisticated drugs testing applications coming out all the time so to take performance enhancing drugs and get caught at it is increasing, and when the athlete is caught out and labelled as a drug cheat it is quite devastating An athlete can improve performance in a number of ways, they can train more and use better techniques Or they can recover from all this faster and improve performance through improved recovery Athletes have the constant aim of being the best they can be and using drugs to do it is not a good option to take-both from the body and conscience view point-people who take them are just cheating themselves A better option to increase performance is to increase the rate and quality of recovery so that instead of turning up to the event with soreness and stiffness helping the opposition-the edge of performance is kept for a longer period In a multi-day or long season of sport the longer the edge is kept the more chance of beating the opposition and the closer the gold medal, or cup becomes-keeping the ‘edge’ can mean the difference between winning and losing-the will to win may sometimes not be good enough when stiffness is slowing the reaction time of the muscles No matter how much someone trains and practises, or how talented they are, this can be detrimentally affected if recovery is not quickly and efficiently achieved Soreness and stiffness aid the opposing team by compounding over a season becoming an ongoing problem to young growing bones and muscles-they do not need these holding them back and helping the opposition win To demonstrate how stiffness and fatigue can compound, we can visit a 24-hour relay event where the young athlete runs for 15 minutes, has 5 hours break and goes back for another 15 minute leg-in all they do 4 periods on the track in the 24 hours. 15 minutes of running with five hours of recovery should be enough time, yet each leg of the relay was more difficult than the last time they went on the track because the muscle were sore and stiffened up When the young athletes first started to come in for help with recovery, I was very surprised (I was working on adults and thought is strange that they were having problems after such a short time on the track) but treated them as I would the older runners and walkers-but I found that their muscles were tighter Fortunately the World Run Recovery System accommodated their needs to address soreness and stiffness problems Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
1
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist
These are 2 people who have just been running for 3 days around a running track in all weathers and they have stiff legs after a few minutes of resting What is the World Run Recovery System? The World Run Recovery System is a Do-It-Yourself method based on encouraging the muscles and tissues to assist in their own recovery •
It is not a massage system
•
It is not invasive
•
It is not aggressive
•
It is not time consuming
•
It does not need disrobing
•
It does not need oil applied to the skin
•
It does not need strong hands and fingers
•
It does not need hand/brain coordination
•
It does not need equipment
•
It does not work on the muscles
•
It does not work on any specific injuries
•
It does not threaten the integrity of the muscles
•
It does not use force on the muscles
•
It does not need more than a few minutes to do
•
It does not require a long course or workshop
What does it do? It is a fully self contained non-technical, non-invasive 'cutting edge' recovery system It’s not what you do but the way you do it that counts
Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
2
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist While muscle injury and problem fixing needs to be able to work on the muscles to have any effect-Recovery requires work with them to be effective Why is this so?
Doing sport and subjecting them to extra stresses, the muscles are taut like the strings on a guitar or violin Like the strings, if they have too much tension placed on them, they can snap and they have to be replaced-unfortunately it is not so easy to replace the muscles-and if they are damaged during these early years of sport, then their career is over before it has started To use invasive work as normally used on already stressed muscles is going to put them in danger of being overloaded with too much tension being placed on the muscle insertions-this can create a situation similar to the guitar or violin strings Recovery
Muscles that are recovering do not need working on-they need working with-which opens up a range of options not available before that can be used to assist in recovery without putting the muscles at risk of injury Ultra athletes suffer from sore feet, sore legs, swollen ankles, stiffness, wasted muscles, muscle cramps, tiredness, mental fatigue, restless legs, sore skin, night pains, muscle spasm, muscle wastage, swollen ankles, hyperthermia, hypothermia, temper tantrums, vomiting, food sensitivity, allergies, rashes, loss of judgement-and that is the good part I deal with these on a constant basis at the events I go to-not with the really medical stuff of course there are doctors on call for those, but with the muscular and muscle recovery that comes from the abuse they take on the track Fatigued muscles and recovery Whatever sport they are into all athletes have the same thing in common-how to recover from their fatigued muscles quickly, without causing injury The quickest most effective way of doing this is simply to work the calf muscle pump so that the output of used blood equals the input of fresh blood into the muscles To stop the muscles fatiguing, fresh oxygen and nutrient filled blood has to keep being supplied to the muscles-but when the muscles are fatigued they can’t work at facilitating or supplying their own needs The secret to leg recovery The calf muscle pump The calf muscles act as the motor for a pump to take it from the feet back to the body against gravity through the venous system where it is re-nourished and recirculated-but to be working they have to move.
Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
3
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist
Look at the photo above-how many towels and bottles of oil do you see? None because the latest in non-polluting, non-technical method of leg recovery techniques is being used
The active way to help the legs recover is to learn how to work with the muscles If you can use your hands you have the tools to do the job of recovery
Recovery from leg fatigue or ongoing leg maintenance The World Run Recovery System
Here I am giving a demonstration of leg recovery Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
4
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist 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 If these figures are translated into recovery speed for the person with aching legs they would be very happy 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
D Kettle
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 Parri s
I Davis
G Pollard
T Rafferty
61.2 Kilometers 120 74.8 73.6 68.4 69.6 300 187 184 171 174 153 Laps The above group came in for Light Manual Muscle Rel axation 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 ki lometers 265 Laps
G Audley
152.8
110.8
126.4
113.6
114.8
95.2 ki lometers
S Scanlon
140.8 352
82 205
84 210
J Timms 127.2 Copyright 2008 Michael Gillan
98.4
http://www.aching-legs-relief.com
5
74.8
34 0 85 pulled out-bli sters 0
0
0 Kilometers Laps 0 ki lometers
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist
Quickly-easily and in an environmentally friendly way! 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 How can the athlete 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 go to my website at
http://www.aching-legs-relief.com
Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
6
Performance through Recovery not Drugs Michael Gillan Ultra Marathon Recovery Specialist
Copyright 2008 Michael Gillan http://www.aching-legs-relief.com
7
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