Recovery and Injury Prevention
Disclaimer: The views and opinions expressed in this blog post are my own and do not represent the opinions of medical physicians, certified trainers, coaches, therapists, etc. The recommendations below are simply what has worked for me personally (as I know responses to treatment and recovery time varies by individual). If you have an injury or chronic pain, please seek the advice of a doctor and/or physical therapist. In general, something like a strain/sprain injury should follow the RICE method (Rest, Ice, Compression, Elevation).
I realized the importance of proper warm up, stretching, and recovery when training for my first marathon back in 2013 when I suffered major shin splints and had to get physical therapy for a couple of months. Since then I have gotten into the habit of following some pre and post run activities based on my own research as well as recommendations over the years from physical therapists, massage therapists, and other fellow runners.
Don’t stretch cold muscles before you run. Instead, perform a series of active body movements referred to as dynamic stretching to loosen your muscles up before a run: https://www.runnersworld.com/video/a20797954/dynamic-warmup-for-runners/
When I do track interval workouts or tempo runs, after the dynamic stretching, I will usually add some of the following track drills (demonstrated by American Track & Field athlete Lauren Fleshman) and then continue to a 1-2 mile warm-up jog prior to the actual workout. Some people will do some light static stretching after the warm-up jog , and that is ok too.
After running, definitely spend 5-10 minutes of static stretching - 30 seconds each muscle (ie for legs: glutes, quads, hamstrings, calves, hip flexors, inner thighs).
FOAM ROLL! I can’t stress this enough. Invest in a higher density/firm roller for active recovery and even a deep tissue roller for use after that hard “long run” day. I will include my recommendations in the product links below. Roll over each targeted muscle group slowly and hold over the painful areas (trigger points). Rolling over the IT band is my least favorite but it is also important! A good article/blog on self-myofascial release with illustrated exercises can be read here: https://www.jenreviews.com/self-myofascial-release/
Sports Massage: Usually 3-4 days before a big race (half/full marathon) and a few days after the race I will make an appointment with a professional massage therapist. Sports massage is a combination of targeted deep tissue work and various stretching to improve range of motion. It is recommended to go in for a professional massage monthly but getting one from a certified therapist does get pricey, so again, this is why you have a foam roller for daily self-recovery.
Cryotherapy: This is a fairly new territory for me, as I’ve only done it a handful of times so far but if you don’t like the hassle of ice baths then this is a very good alternative. With whole-body cryo, you are essentially in a chamber (only your head is sticking out) and blasted with liquid nitrogen in freezing sub-zero temps for around 2-3 minutes. It’s not that bad honestly, as the freezing is gradual (compared to the immediate shock of an ice bath) and it supposedly speeds up recovery. I found this beneficial to do 1-2 days before a race and ASAP after a race or hard run. There are several Groupons out there regularly for pretty cheap (~$25). I’ve only been to Primal Ice in San Jose. Here’s an article that covers some of the benefits of cryotherapy: https://www.medicalnewstoday.com/articles/319740.php
Compression: I will primarily use the knee high compression socks to also speed up recovery. Compression is found to improve blood flow to the heart and limit tissue swelling. I will also use compression sleeves for the thighs. I’ve found it to be most beneficial for me strictly for recovery and not so much a big improvement during running, although it does help me if you will be on your feet all day or during a long road trip or flight. My recommendations are in the product links below.
Hot vs Cold packs: Just like an ice bath/cryotherapy, use cold therapy asap after activity to reduce inflammation. Use heat therapy to relax stiff muscles and stimulate blood flow. This is beneficial for me if my muscles are still sore the next day and prior to foam rolling.
Strength Training: On my off day or slow run/recovery run day, I will probably spend 45-60 min in the gym (2-3x’s per wk) circuit training (I’ll usually do full body, high rep, alternating free-weight and body weight exercises with short rest in between sets). You should also incorporate a good amount of core work (hanging ab crunch, planks, lower back, hips) and some plyometrics (explosive jump training like box jumps). If you want to know more about the various exercises I do, send me a DM on Facebook and we can trade notes.
Rotate your shoes: Yes, have at least 2 pairs of running shoes to rotate between workouts — you don’t need 20+ pairs (cough, Eric…cough, coach B…cough, yes Ben too lol). The main idea is your shoes need about 24 hours after a run to get that “bounce” or cushion back for the support needed. I don’t recommend using the same pair on consecutive days. I also pick what shoes I will use for a specific workout - track vs tempo vs long run…or a 5k race vs a marathon. And yes, rotating can prevent possible injury! Read this: https://www.runtothefinish.com/why-you-must-rotate-running-shoes/
Hydration: This is obvious — Drink lots of water to prevent dehydration! I won’t discuss sports drinks in this post but it certainly helps. My general rule is to drink 1/2 oz. of water per your body weight. So if you are 150 lbs., aim to drink at least 75 oz. per day.
Product Recommendations (click on picture for more info):
Rumble Roller (compact, extra firm): This deep tissue roller will hurt so good. This is my go-to for max foam roll recovery. You can even use the nubs to massage your feet! The compact one fits in my duffel bag and is easy to carry around. You can also find it discounted at your local running store or Amazon.
Grid X trigger point roller: This is a combination of firm with some nubs for targeted trigger point work. I use this daily at my gym.
J/Fit 36” firm foam roller. Skip the basic roller and spend a little more to get a quality roller that is smooth, firm and great for everyday use. I got mine at Sports Basement and they have it at Amazon as well.
+Addaday Type C Massage Roller. I like the model with the red nub for deep tissue work. Compact enough to carry around. Works especially well to get work around the nooks and cranny’s where a foam roller is limited.
+Addaday Type S Stretcher Roller: I first used this during physical therapy and I loved how deep this engages the calves with a full stretch! I found this calf stretcher at a Rock n Roll Marathon expo but you can find it online directly from the mfg or Amazon.
CEP Compression recovery socks (also available for women): These are tighter (similar to full medical grade) than CEP’s regular compression socks. Highly recommend! I found mine at sports basement.
CEP Compression thigh sleeves: These are great for recovery especially when your quads and hamstrings are sore. Make sure to order the right size because these can gradually slide down your thigh, especially if used during activity.
Pro Compression over-the-calf marathon socks. These are a great alternative to the CEP brand and are great to use during activity and for recovery. They are easier to put on vs the CEP’s. That said, they don’t feel as tight as the CEP’s but PC’s socks are still of good quality. Use promo code “3PAIRS” that allow you to order get 3 pairs for $60, what a deal!
-Ben Balagot 9/16/18