Recovery: Compression tights and EP runs
With lots of fast running and V02 stuff in the OS, I'm wondering about good recovery stuff: Mostly, because it would be awesome to be able to move at the end of this week. 
1. Easy Paced recovery runs: -
"Easy Runs: Through easy aerobic running the body undergoes many cellular and metabolic changes to make it better adapted to running, including capillary development, mitochondria development and circulatory efficiencies. Easy runs are done on days between quality workouts or long runs in order to allow the body to recover from the stress of the stress workouts while still enhancing the body’s adaptation to running.
Recovery Runs: Similar to easy runs, the recovery run allows the body to maintain many cellular and metabolic changes to make it better adapted to running. But recovery runs are shorter and easier than most easy runs allowing for greater recovery. Recovery runs also allow for greater recovery than inactivity (no run) as the increased blood flow from mild activity helps the body repair itself."
It seems like EP recovery runs are far more effective than sitting at my desk and not doing anything. Yes? Body repair. Blood flow. Awesome.
2. Compression tights - Do these do a lot of the things easy paced/recovery runs do? If I'm doing recovery runs is it also wise to add in compression tights time? How are they different?
The alleged benefits of wearing compression tights are:
- Improving athletic performance by maintaining repeated jump performance
- Reduce muscle movement and vibration and focus the direction of the muscle
- Reducing the risk of Sports injuries
- Maintaining body temperature and moisture wicking
- Reducing the build up of Creatine kinase which is an indicator of muscle tissue damage.
- Reducing the time taken for muscles to repair themselves[3]
- Reducing muscle soreness during post workout recovery
- As an alternative to Compression stockings they can be worn during long flights to reduce the risk of Deep vein thrombosis (DVT) caused by pooling of blood in the lower legs
3. Legs up on wall - We know this is a good thing to do after long runs. How about V02 bike work and interval runs? And does this do any of the stuff compression tights and recovery runs do?
Good long runs provide perspective: What once seemed incredibly far now feels possible, and stressors drop away. Postrun, resting on your back with your legs propped up offers another shift. This inversion speeds recovery by draining fluids from the legs, stretching the hamstrings, and relieving tired legs and feet. After your recovery meal or shower--even later in the day--find 10 minutes to shift your world. It's so relaxing many of my yoga students fall asleep in this pose.
Thoughts on ROI of these recovery methods? Any other stuff we interval-doing people should be paying attention to?
Comments
Not sure I really beleive in recovery runs, at least for those of us that are not kenyan 120 mile a week folks. There is significant training stress associated with running, even at EP. Doing easy runs between hard runs causes less stress for sure and certainly does help your body adapt to running (funny how running gets you more used to running?) but is not aiding in actual recovery. Not running is good for recovery from running. As for tights, socks, whatever they certainly seem to make by legs feel better after running, especially after long/hard runs. I wear compression socks to work almost every day. Not sure if they really help with anything or not. Old ladies have been swearing by support hose for decades, that along with my N=1 study is enough to convince me they are a good thing. I used to come to the office after weekday long runs and sit at my desk with throbbing lower legs. Not so much any more. Hate wearing compression anything while running or riding.
One caveat on the recovery run thing is that when I am really really sore I find that a slow short run can help loosen things up even though it is painful while doing it.
The only things I've discovered that actually work to help me keep going day-after-day, especially when starting a new training mode and/or doing longer/harder workouts:
1. Fuel and water during and after the workout. E.g., for these 1.5-2 hours hard bike/run sessions on Tuesday in the OS, I find it imperative to keep drinking while I'm biking, take in some Hammer Gel during "T2", and afterwards hit the 4:1 carb/protein ratio with sufficient calories to replace the glycogen I'm using up during the hard workout. Sometimes in the two hours after a workout I find myself taking in the following: 350 calorie liquid meal replacement leftover from when I was only able to take liquids last fall; about 300 cals of ciabatta bread, with olive oil and vinegar; and a cup of yogurt with fresh strawberries and two graham crackers mixed in (or granola). plus H20. My goal is to weigh the same the morning after as I do the morning before. If I don't eat this much, I can lose a pound or more, which I really notice in the next two days workouts, in terms of not having enough energy to work hard.
2. If I feel like it, take a 20 minute nap sometime during the day, preferably about 2 hours after i finish the wko.
3. Swimming and weight lifiting are my preferred "recovery day" efforts. Offers the benefits Beth notes for "recovery runs" without the injury risk, I think.
I use compression socks after races and REALLY long workouts, not because I think they actually do anything, but because they feel good to my calves and ankles.
I find that actually taking the rest days in the OS is essential for me. I've taken 2 full days off each week until I started swimming a few weeks ago. They are very strategically placed. This is #1 for me.
A good night's sleep is perhaps the very best thing one can do for recovery. It'ss something I struggle with. I would love to be able to get 8 hours a night which rarely happens.
Naps rule! I will go out to my car during the day and sleep for 10-15 minutes. Feel like a new man. On weekends I'll sleep for 30 minutes.
Other things that work. I keep my tank pretty full, like Al. Hydration is an all-day job. I also focus on getting enough protein every day. I take a recovery drink immediately following every workout. I vary the amount of calories based on how much I burned that day. I like to wear compression socks during the day after hard workouts and I also sleep in recovery tights when I feel the need. I think they work. Elevating the legs for 5-10 minutes after a run helps too. It also just feels good.
I haven't felt the need for an ice bath in the OS, although I've had my share of fatigue. I will take them regularly when my long runs increase in volume. I like to use 20lb bag of ice and soak for 10-15 minutes.
But recovering from pain is a lot different than actual recovery from fatigue I think.
I like how the compression stuff feels, but I've never done the one-leg-on-one-leg-off... and I don't know how to do a double blind on myself! :-)
I am 100% sold on compression for recovery and notice a huge difference after races and long workouts or during peak training periods (i.e. camps). I really like racing in compression tri shorts, but that is mainly becuase they fit me much better than most other shorts and are really comfortable. I'm definitely not sold on the benefits of racing in compression gear, but I also don't see any downside to racing in compression gear other than looking like a tri dork.
I like all these thoughts. Thanks you, all. The thing that is standing out clearly is being aware of what it is exactly I need to recover from - pain, fatigue (physical, mental), and do that properly.
And drink water like its my job.
Matt S. - I nap in the green room at work all the time. It is my favorite, favorite recovery method!
For reasons of fashion, i have not tried them when racing - see Matt's post.
The compression socks I have are the kind you get from a pharmacy. My SO affectionately refers to them as my "old lady socks". My dr. wrote me a prescription for them, and my health insurance pays for most of it. I have three pairs...white, nude, and black. Right now I'm wearing full-length pants to work, but when it becomes warmer out I like to wear capris. I'd like to continue to wear the compression socks, but not have people stare at my legs like I'm a freak. So, I think I'm going to purchase more nude ones as they are more inconspicuous.
On Wednesdays I go to a stretching class at my gym. It's basically a lot of yoga poses, but without the strength/holding part. I love it! At the end when we do the relaxation part, I do legs against the wall instead. Very relaxing, and I have fallen asleep.