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Marathon recovery

It’s marathon season. How do you recover after pounding the pavement for 26.2 miles?

You’ve just finished a marathon; you’ve put your body through hell, but it’s not over yet. Recovering can be just important as the time you put in training for race day. Taking the right recovery measures can help you avoid lingering soreness and injury and help you get back on the road sooner.

  • Food. After an intense workout such as a marathon, it’s important to refuel with carbs and protein. Think whole grains, fruits, vegetables, lean meats, dairy products, and legumes. You’ve probably been thinking about your post-race meal for some time. But before you binge, plan ahead.
  • Hydrate. Drink lots of fluids and eat juicy fruits and vegetables to replace the fluids lost during the race. See HPRC's Hydration Infosheet for hydration guidelines during and after exercise.
  • Massage/Foam roll. Massage by a professional or self-massage (such as foam rolling), increases blood flow and help heal damaged muscles. Foam rolling also helps stretch out tight muscles and decrease soreness.  
  • Exercise. Light exercise (not running) within a day or two after a race can help you recover by increasing blood flow, which brings nutrients into and flushes toxins out of your muscles. Keep it light; go for an easy bike ride, hit the pool, or even go for a light walk.
  • Sleep. Sleep is critical to recovery, not only after a race but for general health and optimal functioning. Sleep is the time when your body restores and repairs, which is especially important after the stress you’ve put it through. Take that extra nap; you deserve it!
  • Ice bath. While this method of recovery hasn’t actually been proven to be effective, sitting in a tub of ice water after a race or hard workout is still a popular method. People report that this makes them feel better, and mental recovery is very important.  


Running: indoors or outdoors?

Learn about the pros and cons of running indoors versus running outdoors, especially now that colder weather is coming on.

Training on the treadmill and “overground” running are not the same. If you’ve experienced treadmill running and find yourself more tired afterwards than you would on an outdoor run, you’re not alone. It seems athletes actually run slower on a treadmill than their normal pace outside, yet they perceive treadmill running as being more exhausting. In other words, even though it feels more difficult, treadmill running is usually less intense and less physically challenging than running outdoors.

If you’re training for an outdoor race, ideally you should run most of your training miles outside. However, running indoors can be helpful if you’re recovering from an injury since running on a treadmill is easier on your joints than running outside on concrete or even grass. When you want or need to run indoors on a treadmill, set the incline at 1–2% to increase your exertion level to more closely replicate your outdoor runs.

If you decide to run outside during a cold spell, take a look at our article with tips for staying safe in cold weather and the many resources on cold environments where you can find more ways to keep warm and hydrated even in frigid weather. Remember: Whether you stay in or venture out, any exercise is better than none!

Breathe better, run better!

Learn how to improve your breathing technique while running.

There’s no hard-and-fast rule when it comes to how to breathe when you’re running, but there are a couple points to consider. During light to moderate exercise, people tend to inhale through the nose and exhale through the mouth. Breathing through your nose helps minimize the number of allergens that get into your airway, warm the air before it gets to your lungs (which can be helpful in cold temperatures), and increase the concentration of oxygen in your blood. However, as exercise intensity increases, most people switch to breathing through the mouth because they can inhale more air per breath with less resistance.

Running experts suggest practicing diaphragmatic breathing (“belly breathing”) rather than shallower chest breathing (where you raise your chest and shoulders when you inhale). In the former, your diaphragm (an important muscle in the breathing process) is pushed downward when you inhale, creating space in your chest cavity. You should feel your belly expand as you inhale. It promotes greater expansion of your rib cage and lungs, giving you a fuller, deeper breath. It takes a little practice to learn how to breathe like this while you’re running, but if you lie on your back and breathe, practice yoga, or even play a wind instrument, you’ll know what it feels and looks like.

Finally, remember not to slouch when you run. Lift your torso and chest and lean forward slightly. Form also can affect how you breathe.

Is your Achilles tendon an uphill battle?

The Achilles tendon is stronger than you think, even when running hills.

The Achilles tendon (on the back of your ankle) is a common site for injury, especially for runners. And many people think running hills increases the likelihood of injuring their Achilles. Hill running provides many health benefits (cardiovascular endurance, strength, performance, etc.), but do the benefits outweigh the risk to your ankles? For the most part, the answer is, yes! The effects on your Achilles tendon while running on a flat surface, uphill, and downhill are all similar, meaning the risk of injury is no greater when running uphill or downhill than on the flat. Achilles injuries usually happen because of a combination of internal (ankle misalignment, muscle weakness, decreased flexibility) and external factors (footwear, over training, humidity, altitude). With movement, however, the Achilles tendon becomes more flexible, so a proper warm-up before exercise will help prevent injury.

What this suggests is that running hills isn’t necessarily a cause of injury to the Achilles tendon. More likely causes include progressing too quickly as a new athlete or not properly recovering from an injury. If you’re recovering from a previous injury to your Achilles tendon, talk to your doctor or therapist about when it’s safe to run again and how much hill running you are able to do. Be gradual in your return to running, especially hills. Don’t try to sprint up or down anything too steep too soon. But as long as you’re healthy, at your next hill encounter, be confident and take it on; your body is more likely to benefit than not.

Stay injury-free while running

It’s race season. And if you’re a Warfighter, every season is running season. Do you know what kind of running injuries you’re most at risk for and when you should or shouldn’t “run through the pain”?

It seems that just about everyone is a runner these days, and it’s an essential part of being a Warfighter. Since 1990, the number of road race finishers in the U.S. has more than quadrupled. Participation in the largest road races has increased 77% in 14 years! More runners means more who need to learn about running injuries. Check how injury savvy you are with the infographic below, courtesy of the Sports Performance and Rehabilitation Department of the Hospital for Special Surgery, educational partners for the New York City Marathon. 

Running From Injury [JPG]

Running 101 for kids and teens

Is your child interested in running as a sport? Check out some helpful strategies on proper running form, hydration, and other tips to ensure your child is safe and gets the most out of this healthy activity.

Running provides an inexpensive and effective way to get your child or adolescent excited about physical fitness for a lifetime. Beyond the physical health benefits, running can also lead to improvements in classroom behavior, self-control, self-esteem, alertness, enthusiasm, creativity, and maturity.

For children of all ages, running is one of the most versatile and natural physical activities. In younger children, running should be encouraged through fun activities such as tag, capture the flag, the fox and the hound, and red light green light. By keeping running fun, your child may learn to enjoy exercise at an early age, helping him or her maintain those habits as he/she gets older.

For older children interested in the sport of running, there are some additional ways to help your child become a strong, healthy runner. Learn more about proper running form, training, hydration, diet, shoes, and safety, which may help your child’s performance and may also decrease his or her risk of injury.

Minimalist running shoes: Do they really prevent injuries?

Barefoot-style running and minimalist running shoes are growing in popularity, but some new research now shows there are risks.

Barefoot-style, or minimalist, running shoes are still growing in popularity in the military, and the debate continues over whether this style of running prevents injuries or just causes different injuries. There is new research on minimalist running shoes (MRS) and their impact on lower leg and foot injury. After a 10-week study, runners who transitioned to Vibram FiveFinger minimalist running shoes showed signs of injury to their foot bones, while the runners who used traditional running shoes showed none. The types of injuries the MRS runners demonstrated were early signs of inflammation, which may or may not be associated with pain or joint dysfunction. If they are, it might be difficult for the runner to know he/she is actually injured until it is too late and the injury has progressed. More research is needed to determine if other factors (weight, running form/style, mileage, running surface) contribute to injuries associated with barefoot-style running. At least one recent study suggests running style may be a factor. For more in-depth information, read HPRC’s InfoReveal.

A pain in the…shin?

Shin splits can sideline you from your regular exercise routine, but proper treatment and rest can get you back in action sooner rather than later.

If you exercise regularly—or plan to start an exercise program—chances are you’ll experience shin splits at least once. That sharp, achy, sore, and/or throbbing feeling that runs down the front of your shin, also known as “tibial stress syndrome,” is a common condition among athletes, especially runners. The pain of shin splits can come from any number of underlying causes, such as overuse injuries, “flat feet,” or a more serious injury—stress fractures—usually from excessive and/or repetitive force on your legs. Usually shin splits will heal on their own with rest and basic self-care treatments, but it’s important to recognize the symptoms early on and to give yourself time to fully heal before easing back into your usual workout. See a doctor if the pain does not seem to improve with rest, if your shin is hot and inflamed, or if the swelling gets worse. To prevent shin splits, make sure that you wear the appropriate shoes for your type of foot, warm up before working out, vary the types of surfaces you run on, and address symptoms of pain early.

Pounding the pavement or soft trails—which running surface is better?

HPRC Fitness Arena: Physical Fitness
Some experts think that soft-surface running is harder on the body than running on pavement.

Conventional wisdom suggests that running on softer surfaces is better for the body than harder surfaces. However, in a recent New York Times article, the subject of running injuries on hard versus soft surfaces was examined. Exercise physiologist Hirofumi Tanaka of the University of Texas at Austin took a deeper look at soft-surface running and said he could not find any scientific evidence that a softer surface benefits runners. Tanaka developed an interest in the topic after experiencing a running injury. When he was recovering from a knee injury, an orthopedist told him to get off the roads and hit the trails. He took that advice and twisted his ankle and aggravated the injury while running on the softer, irregular surface.

In the aftermath of his accident, Dr. Tanaka said he could not find scientific evidence supporting that a softer surface is better for runners than a hard one, nor could other experts he queried. In fact, he suggested that it makes just as much sense to reason that runners are more likely to get injured on soft surfaces, which often are irregular, than on smooth, hard ones.


Airman provides some tried and true workout methods

HPRC Fitness Arena: (Washington, D.C.) has an article on how one U.S. Air Force airman stays healthy and in shape for Air Force-related missions.


Photo: Shutterstock.commanexercisingbarbells_shutterstock.jpg (Washington, D.C.) has an article on how one U.S. Air Force airman stays healthy and in shape for Air Force-related missions.

According to the article, Airman 1st Class Angelo Beatois is an advocate of high-intensity workouts, including sit-ups, push-ups and pull-ups, combined with sprints and running.  He designed his own personal workout from the variations of exercises he learned when stationed from base to base.

Click on link below to access the article.

Tried and True Workout Methods

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