Ultra marathon recovery using Light Manual Muscle Relaxation

Ultra Marathon Runner recovery using Light Manual Muscle

Relaxation

The ultra marathoner can 'Get the Edge' with Recovery

Except for the top ultra marathoner runners and walkers, and those who are running close
distances over an event, most ultras are competing against themselves and their previous
times and distances

It is a very social sport where the competitors discuss tactics, how to fix this, that and the
other-but with all the information at their finger tips, it is all in their own hands and still comes
down to them, the track and how they do on it

The runner/walker is very reliant on their crew to deliver competent care when they are out on
the track trying to get as much distance as they can, but unfortunately the crew is like the ultra
athlete-they have to learn 'on the job'; meantime, lack of experience from the crew can cause
costly time delays

Good crew can make a runner or walker-bad crew can break them

I have personally crewed a few times and I was fairly bad at it, I did not really enjoy it because
you are sometimes held responsible for any time loss by the athlete

My interests and experience is actually are in the recovery area helping the competitors when
they are getting in trouble and helping them out of it when I can

Having been involved in ultra marathon for many years now, both in Australia and
internationally I have become aware of many problems faced by ultra marathoners and the
way that different people approach dealing with them

©2010 Michael Gillan 1 Long Distance Recovery Specialist

http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html
 Ultra marathon recovery using Light Manual Muscle Relaxation

I have been able to compare the best of approaches and the worst of them and come uo with a
reasonable assessment of the systems that are used out on the track to make the event as
comfortable as possible for runners and walkers

Recovery-an area of confusion

An area in which the crew can play an important role in and one in which there is much
confusion, is that of recovery during time running/walking and after the end of a session is in
recovery

This area that can make or break an event for the runner and walker and to the average crew,
it can be confronting because they do not have any idea how to approach it-yet done quickly
and efficiently it can increase a runner/walker's distance by giving them 'the edge' over their
fatigue and muscle soreness

Recovery methods in ultra are many and varied depending on the athlete, person
doing recovery and facilities at the venue

If the event is at a running track, the facilities can range from top line to the non-existent, the
organisers may have been able to arrange someone to help with recovery or they may not, the
therapists may have experience working with ultras or fresh out of massage school

Depending on which school they went to, the techniques they have been taught might or may
not be adaptable to the conditions at the track, or the special needs of ultras

©2010 Michael Gillan 2 Long Distance Recovery Specialist

http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html
 Ultra marathon recovery using Light Manual Muscle Relaxation

2007 recovery area Antibes 6 Jour event-top class facilities

2007 World 24 hour championships-the chair next to the bottles-my working area

Some events do not have any coverage at all

I recently attended an international long distance event where there were hundreds of runners-
other than the recovery people such as myself who were taken by a team from their country,
the organizers did not have one therapist to help the rest when they got into trouble-they could
not find any to volunteer their services

To spend all that time aiming for a running goal then leave the recovery to chance is not a
good tactic to improve performance in ultra marathons

What happens on the recovery table can impact on recovery, training and performance in a not
very beneficial way by using 'enthusiasm' rather than knowledge.

To illustrate the problems that can be caused when a heavier type of massage is used below is
a quote from Sandra Brown taken from her advice sheet for the Surrey Walking Club.

"The second tear (at least I have matching legs with old tears on both sides) was caused, to my
great annoyance at the time, by an overenthusiastic physio who was supposed to be helping
me to warm up gently before a 24 hour race and got carried away. I am now more wary of
having physio at any time, and make sure that I stay in control, by saying at the outset what I
want and don't want to be done to me. Having never had a persistent injury (my varied training
pattern means that any niggles have the chance to heal quickly, rather than get hammered
and go critical,) I have never had regular physio or a steady relationship of trust with any
physiotherapist who knew me and my needs. The closest I have come to this was receiving
massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. I had
no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles
walk in 1999. Michael's approach is very gentle at all times, and always works with the athlete
and puts the athlete in control, thus minimising the risk of harm and maximising the benefit.
Very occasionally I will feel tightness in one or other hamstring, but I am lucky that neither tear
has become a real problem. These days I stretch pretty diligently after exercise and am

©2010 Michael Gillan 3 Long Distance Recovery Specialist

http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html
 Ultra marathon recovery using Light Manual Muscle Relaxation

convinced of its value, and my cross-training approach plays a part; I am sure, in keeping me
free of overuse injuries. More on stretching another time."

What Sandra is saying is that enthusiasm is no substitute for experience

This is what Sandra says about experience

Michael's methods of massage and blister care helped me to stay mobile throughout the race
and to recover quickly afterwards. His techniques are safe and gentle.
Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection,
Michael's techniques are light, safe, reassuring, and highly effective.
They enhance comfort and flexibility, build confidence, and promote success.

This booklet will 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 massage kept a number of competitors 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-finish; 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-Ultra marathon runner

Where to from here?

The biggest obstacle to recovery is lack of knowledge and affordability

The 3 main obstacles to a fast recovery plan are

• Affordability

• Lack of information

The confidence to take on responsibility for self management

©2010 Michael Gillan 4 Long Distance Recovery Specialist

http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html
 Ultra marathon recovery using Light Manual Muscle Relaxation

In the chart of the Colac 1995 six day event below it is possible to see the effect fatigue,
stiffness and soreness can have on performance and recovery-it also reflects the difference in
the change of approach from working on the muscles to working with them

Results from 1995 Coburg 6 day footrace

Name Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

A Krouglikov 237.2 113.6 130 106 126 108 Kilometers
539 284 325 365 315 270 Laps

T Rusek 215.2 98.8 98 139.6 138.4 122.4 Kilometers

538 247 245 349 346 306 Laps

M Taylor 174.4 128.8 143.6 123.6 138.4 122.4 Kilometers

436 322 359 309 302 223 Laps

B Beauchamp 180.4 133.2 124 117.6 110 93.2 Kilometers

451 333 310 294 275 233 Laps

P Gray 150 134 105.2 94.8 111.6 106 Kilometers

375 335 263 237 279 265 Laps

D Parris 138.4 108.4 106.8 116.4 106 107.2 Kilometers

346 271 267 274 265 268 Laps

I Davis 168 119.2 90 116.4 106 107.2 Kilometers

420 298 225 291 180 247 Laps

G Watts 132.2 96.4 99.2 104.4 92.8 133.6 Kilometers

328 241 248 261 232 334 Laps

C Young 142 91.2 90 97.6 88 92 Kilometers

355 228 225 244 220 230 Laps

D Kettle 138.2 86.8 90.8 95.2 94.4 84.4 Kilometers

332 217 227 238 236 212 Laps

R Hill 128 80.8 99.2 70 95.6 96.6 Kilometers

320 202 248 175 239 241 Laps

K Fisher 164 91.6 50 115.2 49.6 81.2 Kilometers

410 229 125 288 124 203 Laps

G Pollard 120 74.8 73.6 68.4 69.6 61.2 Kilometers

300 187 184 171 174 153 Laps
The above group came in for Light Manual Muscle Relaxation
The below group did not or had their own recovery people
T Rafferty 141.6 112.8 104.8 101.6 98 96.4 Kilometers
354 282 262 254 245 241 Laps

G McConnel 145.6 110.8 126.4 113.6 108.4 106 kilometers

363 277 287 284 271 265 Laps

G Audley 152.8 110.8 126.4 113.6 114.8 95.2 kilometers

S Scanlon 140.8 82 84 34 0 0 Kilometers

352 205 210 85 pulled out-blisters Laps

©2010 Michael Gillan 5 Long Distance Recovery Specialist

http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html
 Ultra marathon recovery using Light Manual Muscle Relaxation

With information

Stiffness and soreness are part of the recovery process

During an ultra, whether it is measured in hours, days or weeks, the body is under traumatic
stress that it finds difficulty in coping with and adapting to-the muscles and micro physiology
environment are constantly trying to recover and heal the damage to the muscle fibers and the
rest of the body affected by being constantly on the track or road

In other running or walking sports, such as marathon, or race walking the competitors go home
to recover at the end of the day, but in ultra, after a rest the body has to get up, back on the
track and do more distance, so soreness and stiffness become something you just have to
endure

Working on the muscles

Trying to physically overcome them using systems that work on the muscles during which
'uncontrolled finger force' breaks into this process leaving the body to heal all over again

Working with the muscles

Working with the muscles as done in Light Manual Muscle Relaxation overcomes stiffness
without breaking into the recovery process and enables the muscles to move freely without
causing them further traumatic stress and further injury to recover from

Unlike other methods of recovery, very little skill is needed

©2010 Michael Gillan 6 Long Distance Recovery Specialist

http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html
 Ultra marathon recovery using Light Manual Muscle Relaxation

Light Manual Muscle Relaxation works with the muscles not on them because it uses the
'snowshoe' effect of spreading the load, weight and pressure of the hands and fingers so does
not stimulate pain receptors or produce friction or heat-therefore it can be done 'on demand' or
as often as required

• No disrobing

• Needs no oil

• Works with the muscles

• Uses the flat hand

• Does not need equipment

• Needs only minutes to learn

• Needs only basic understanding of what you are doing and why

• Only 4 basic movements

• Only 1 depth-that is light

• The secret to recovery is to reduce input/output required through being-

• Non invasive-working with the muscles not on them

• Simplicity-easy to understand

• Predictability-By not changing information fed into the brain all responses become
automatic

• Consistency-conditions the muscles by repetition

Light Manual Muscle Relaxation the tested trusted oil free alternative

Why is it oil free?

Conventional methods need oil provide lubrication between the hands and skin as they rely on
the skills of the practitioner at working on the muscles to be of use

Light Manual Muscle Relaxation only uses the hands and the knowledge of using them
effectively

©2010 Michael Gillan 7 Long Distance Recovery Specialist

http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html
 Ultra marathon recovery using Light Manual Muscle Relaxation

This gives the unsupported athlete the independence from unknown recovery assistance who
may have the belief that it is them doing the recovery-not the body itself

Some basic points on recovery that tend to be overlooked by athletes

• Stress on top of more stress increases recovery time

• The body recovers itself!

Self-Maintenance

Self-maintenance is an option for those whose capacity to pay for or access to massage
therapists is limited-but information on how to self-maintain without getting into the technical
aspects of 'petrissage' and 'rowing stroke' is also limited

Lack of financial reserves-ability to study-facilities such as massage schools and teachers for
learning the handskills required for modern massage techniques impact on the benefit that
flow from massage were it available

If you can afford the costs of having ongoing manual therapy-and have no problem accessing
the services of a massage therapist in your team, you are lucky-if not tough

Affordability

To do a full course in recovery systems will cost hundreds of dollars in fees, there is also the
time needed to study physiology, anatomy, and the hand skills needed to do it.

And then it may not be suitable for the athletes needs because it may not be portable, you will
also have to carry oil, massage table, towels, or effective enough.

It may be beyond the talents of many people and to hire someone to do it for them is very
expensive and this makes it unaffordable.

It would be cheaper and more effective to pay me for the knowledge I have because I am the
one who developed and tested Light Manual Muscle Relaxation over many years.

Win Win!

It is very difficult for everyone to win a race, but in this situation everyone does; with your
support I get to on the World Run and the sportsperson gets the very same recovery system I
will be using on World Run 2!

©2010 Michael Gillan 8 Long Distance Recovery Specialist

http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html
 Ultra marathon recovery using Light Manual Muscle Relaxation

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.

The website is in English but has a translator to translate into your

language

http://www.aching-legs-
relief.com/index.html/ultra_marathon_recovery.html

©2010 Michael Gillan 9 Long Distance Recovery Specialist

http://www.aching-legs-relief.com/index.html/ultra_marathon_recovery.html