Marathon Training and Self Care
Running has been a key part of many peoples lives during the two lockdowns. When the gyms closed their doors all over the country many of us lost a key part of our weekly fitness routines. Running this year has given us such a positive connection to natural world and a way of keeping our bodies and minds healthy during the challenges of the lockdown.
So many people I know have now added running into their fitness routine alongside walks in the countryside or rekindling a love for the Royal Parks in London.
I’ve been running most days this year to get out of the house and to keep in shape mentally and physically, so it felt like the logical step to take my love of running to the next level by signing up to run the London Marathon in 2021. I’ve run 5 marathons before but preparing for this one during a pandemic has been a totally new experience.
Though countless thousands have done it before me, running 26 miles is always a huge commitment with a very real deadline which started to overwhelm me as I started to think what if I couldn’t do it this time due to changes in my training?
I knew I needed to take a fresh approach and alongside adding in reformer Pilates to strengthen my joints and mobility, I have also stepped up my self-care between runs which has not only speeded up my recovery time, but it has also improved my performance and my enhanced enjoyment of training on these increasingly cold winter mornings.
One of my go-to treatments during my training has been Whole Body Cryotherapy (WBC for short). This treatment involves standing in a cold chamber which covers your entire body, except your head, whilst the air around you is cooled to between -110℃ to -160 ℃ (around -160℉ to -220℉) for a few minutes.
Every week after my long weekend run I would make sure I visited LondonCryo in Belgravia for a WBC appointment.
There is a growing body of research which shows that my experience of Whole Body Cryotherapy improving my recovery from intensive exercise is not unique. WBC not only helps with recovery from injuries it actually helps prevent injury in the first place as well as enhancing athletic performance.
A study by Wozniak in 2007 showed that WBC reduced the injuries to muscle fibres caused by exercise. This is echoed in a study by Hennessy in 2005 which showed that athletes using WBC had less sore muscles and were less fatigued than those not using WBC. This is backed up by other studies which shows that energy levels are boosted by Whole Body Cryotherapy.
Other benefits have been noticed, too including improved tolerance to training, a stronger immune system and improved relaxation and sleep quality. As we all know sleep has long been overlook as a key component of athletic recovery but thankfully sleep science is finally getting the attention it deserves.
In comparison to other marathons I’ve trained for, it is becoming increasingly clear that WBC is having a dramatic impact on my recovery times helping to improve my speed and endurance.
In addition to my weekly Whole Body Cryotherapy treatment, I like to have a few other tools in my self-care toolkit to make sure I’m in tip-top condition for marathon training. One of the most effective treatments I’ve found is NormaTec Compression Therapy. Using pulse massage patterns to boost sports recovery it uses compressed air to massage limbs, boost circulation, drain toxins and reduce inflammation.
It can feel a bit silly at first as you insert your legs and arms into what look like giant inflatable tubes but it has similar effects to a manual massage. The sleeves of the tube are inflated around your legs to compress the muscles in a pulsing motion which mimics muscle pump of the legs and arms whilst running, this stimulates blood flow and replenishes your muscles with fresh oxygenated blood flushing out painful lactic acid build up, fat and other waste products.
It’s recommended to have a NormaTec treatment after cryotherapy for maximum effectiveness. It’s not only me who’s a fan though, the US Olympic team and many other high level athletes use NormaTec compression as it improves recovery time, increases flexibility and reduces soreness.
Another staple in my recovery kit is Photobiomodulation Therapy (PBMT). This is the technical term for Low Level Laser Therapy (LLLT). Essentially Photobiomodulation is a form of light therapy using lasers or LEDs to repair tissue and reduce pain and inflammation wherever the beam is applied. Used in combination with WBC and NormaTec Compression Therapy it’s a powerful way of enhancing athletic performance. Studies have shown that PBMT treatment both before and after exercise can increase sports performance in athletes. Avni, et al in 2005 demonstrated that light helps to promote the production of internal antioxidants by the cells, which prevents oxidative stress and damage to the muscle tissue. Other studies have shown that PBMT helps to reduce inflammation that will lead to cellular damage and that it also enhances muscle growth as well as increasing strength significantly – Halliwell B (2000). The treatment only takes about ten minutes and can be applied several times a week before and after exercise.
I’ve found it a great little top-up treatment to fit in between runs and it definitely feels like it’s given me better endurance and I haven’t experience the mini injuries that I usually would have done at this stage of training. If you are pressed for time, its well worth adding in to your weekly routine to help keep you active and on track with your training.
If you’re training for a marathon my advice is to enjoy the process but make sure you really look after yourself with lots of mobility work, Pilates, gym work, nutrition and of course try adding in some of these treatments into your routine.
This combination will help you stay on your training schedule, injury free, and who knows maybe you’ll even beat your personal best on the day?
Let me know how you are going with your training when you are next in LondonCryo. We would love to support you with your training goals.