Marathon Recovery Article

Marathon Post Event Recovery using the World Wor ld 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 t he USA 2007 there were 407,000 marathon finishers

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

2007 New York York Marathon Marathon 38,557 2006 New York York Marathon Marathon 37,557 2005 New York York Marathon 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 uno fficially 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 specialist http://aching-legs-relief.com/marathon_runner.html

Marathon Post Event Recovery using the World Wor ld 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 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, equipment, training, t raining, 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 3 rd 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 r elaxation-this also reduced the cramping 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 pro blems 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 specialist http://aching-legs-relief.com/marathon_runner.html

Marathon Post Event Recovery using the World Wor ld Run Recovery System Recovery is important for any sports person-and the quicker it is started on t he faster the recovery The most effective time to get onto o nto this is while they are in the t he 'window of opportunity'-while they are still warm and pliable At this stage, they will be sore and fatigued-working 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 t heir normal lifestyle without the inconvenience inconvenience they would normally associate associate with w ith after-effects of intensive competition. competition.

the muscles being enlisted to assist in their own recovery In the normal course of events there is very litt le injury other than small micro-tears in the t he 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 competition winds down.

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

Marathon Post Event Recovery using the World Wor ld 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 o f 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 t he 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 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 specialist http://aching-legs-relief.com/marathon_runner.html

Marathon Post Event Recovery using the World Wor ld Run Recovery System For the sportsperson who is unsupported, the advantage advantage of this t his 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

•

Will take a lot end of study

•

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 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 specialist

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

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

Marathon Post Event Recovery using the World Wor ld 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 are safe and gentle.

Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection, infection, Michael’s techniques are gentle, safe, reassuring, and highly effective. They enhance comfort comfor t and flexibility, build confidence, and promote success. This booklet will help 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 your massage kept a number of competitors competito rs 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-fi non-finish. nish. 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 World Record Holder Holder (150.07 ( 150.07 kilometers) A word from Jesper Olsen World Runner about The World Run Recovery System

“If I hadn't had the qualified help fro m the excellent excellent masseur Michael Gillan, taking t aking several several thousands of km out of my legs, I could spare myself the effort!” “My crew for the current stages, Michael Michael Gillan, has proven to have other talents than t han the quite taxing job of taking care of all t he requirements of a really tired ultra runner! 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 specialist http://aching-legs-relief.com/marathon_runner.html

Marathon Post Event Recovery using the World Wor ld 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 t he runner runner or walker with fatigued muscles they would recovered in a short time Results from 1995 Coburg 6 day footrace N ame A Kr ou g liko v

Da y 1 23 7. 2 5 39

Da y 2 11 3 .6 2 84

D ay 3 13 0 32 5

D ay 4 10 6 36 5

Day 5 12 6 31 5

Da y 6 10 8 K il ome t er s 27 0 L a ps

T R use k

21 5. 2 5 38

9 8 .8 2 47

98 24 5

1 39 . 6 34 9

1 38 . 4 34 6

1 2 2. 4 K il ome t er s 30 6 L a ps

M T ayl or

17 4. 4 4 36

12 8 .8 3 22

1 43 . 6 35 9

1 23 . 6 30 9

1 38 . 4 30 2

1 2 2. 4 Ki Kil ome t er s 22 3 L a ps

B Be a uch amp

18 0. 4 4 51

13 3 .2 3 33

12 4 31 0

1 17 . 6 29 4

11 0 27 5

9 3. 2 K il ome t er s 23 3 L a ps

1 50 3 75

1 34 3 35

1 05 . 2 26 3

94 . 8 23 7

1 11 . 6 27 9

10 6 K il ome t er s 26 5 L a ps

13 8. 4 3 46

10 8 .4 2 71

1 06 . 8 26 7

1 16 . 4 27 4

10 6 26 5

1 0 7. 2 K il ome t er s 26 8 L a ps

1 68 4 20

11 9 .2 2 98

90 22 5

1 16 . 4 29 1

10 6 18 0

1 0 7. 2 K il ome t er s 24 7 L a ps

G W a tt s

13 2. 2 3 28

9 6 .4 2 41

99 . 2 24 8

1 04 . 4 26 1

92 . 8 23 2

1 3 3. 6 K il ome t er s 33 4 L a ps

C Y o un g

1 42 3 55

9 1 .2 2 28

90 22 5

97 . 6 24 4

88 22 0

9 2 K il ome t er s 23 0 L a ps

13 8. 2 3 32

8 6 .8 2 17

90 . 8 22 7

95 . 2 23 8

94 . 4 23 6

8 4. 4 K il ome t er s 21 2 L a ps

R H ill

1 28 3 20

8 0 .8 2 02

99 . 2 24 8

70 17 5

95 . 6 23 9

9 6. 6 K il ome t er s 24 1 L a ps

K Fish e r

1 64 4 10

9 1 .6 2 29

50 12 5

1 15 . 2 28 8

49 . 6 12 4

8 1. 2 K il ome t er s 20 3 L a ps

P G ra y

D P a rri s

I Da vis

D K e tt l e

G P ol la rd

T R af f er t y

1 20 7 4 .8 73 . 6 68 . 4 69 . 6 6 1. 2 K il ome t er s 3 00 1 87 18 4 17 1 17 4 15 3 L a ps The above group came in for Light Manual Muscle Relaxation The below group did not or h ad their o wn recovery recovery people 14 1. 6 11 2 .8 1 04 . 8 1 01 . 6 98 9 6. 4 K il ome t er s 3 54 2 82 26 2 25 4 24 5 24 1 L a ps

G McCo n ne l

14 5. 6 3 63

11 0 .8 2 77

1 26 . 4 28 7

1 13 . 6 28 4

1 08 . 4 27 1

10 6 k kii lo met e rs 26 5 L a ps

G A ud le y

15 2. 8

11 0 .8

1 26 . 4

1 13 . 6

1 14 . 8

9 5. 2 ki lo met e rs

S Sca n lo n

14 0. 8 3 52

82 2 05

84 21 0

J Ti mms

12 7. 2

9 8 .4

74 . 8

34 0 8 5 pu pul le d o ut -b li st er s 0

0

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

0 K il ome t er s L a ps 0 ki lo met e rs

Marathon Post Event Recovery using the World Wor ld 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 th worlds 4-5 and 11 to achieve their distances d istances 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 specialist http://aching-legs-relief.com/marathon_runner.html