marathon legs recovery

Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

Fatigued Legs Recovery
Leg recovery using an environmentally friendly recovery system

Marathon or ultra marathon-the problems are similar and recovery is the same!

There are magazines and websites about marathon runners and running that cover techniques,
equipment, events, and clubs, so I can’t add anything new here and am not going to try to do it
What I am going to cover is an area that should interest everyone who does it but which not too
may people know anything about-recovery after pushing yourself too far
Recovery

Recovery after marathon training and running in an event is important-simply because you
have a normal working, domestic, study or any other life after it and if you are like most people
who run you probably push the limits too far occasionally and finish up sore and stiff as well
Marathon is initially an individual sport where people train by themselves or with a number of
friends, or club and then join in with 30,000 people or so where anyone they entered with may
be lost somewhere along the way
Because of its collective individual nature, and the many people involved, both as officials, and
helpers on the route, and in the first aid and recovery area after the event, it is difficult to know
anyone who is there dealing with any problems you may have developed during the run
Some runners are lucky because they have their support crew they know to look after them and
help them recover and help fix their problems after they have finished-the rest, have to find
their way home and get over it the best way they can, and the best of luck
Others who finished up in the field may be lucky to find themselves a place in the recovery
area where they can get a recovery massage by a massage therapist waiting there for them
To place your self in the hands of someone you do not know, no matter how trained or well
intentioned or qualified they may be, could be inviting disaster for your recovery, your
muscles, your training and your future in marathon running
Copyright 2008 Michael Gillan 1
http://www.aching-legs-relief.com/marathon_runner.html


All masseurs and massage systems are not the same
Massage and recovery
Massage is one of the most commonly used (and cheapest) forms of recovery from stiffness
and soreness after an event-and it is one of the least understood-if considering this as part of a
recovery program and considering getting someone to work with you, there are 2 basic rules in
deciding the best person for it
• The body recovers itself-the recoverer is just there to assist or facilitate that
• No matter how good the therapist-the last man who could heal with his hands using
touch died 2000 years ago
If your therapist can’t accept this then find another one because they have a belief that they
know what is best for your recovery and will probably not listen to what you want and by not
listening, accidents may happen that causes muscle damage and extending your recovery time
To illustrate my point-I recently officiated as the recovery person at a 24 hour 100 mile event, I
have my own area slightly away from the track where people come in when they have pushed
their boundaries too far, and I am usually kept busy from about the 12 hour mark
I did not know there was a massage therapist pulling the walkers off the track for work until
one of the first aiders on a walk around caught him digging into one of the walker’s muscles
and reported what he saw to the official in charge
It was too late, the damage had been done, she had a bad injury to her buttock muscles which
made it impossible to continue-her event came to an abrupt finish and she went home
devastated-will she recover from the damage caused to do any walking again in the sport she
loves? She may, she may not
It turns out he was a qualified massage therapist, but had only worked with huge football
players, and while he may have been good in that area, did not have the slightest idea and could
not adapt to recovery of slightly built runners and walkers who had just pushed things too far

If someone is considering massage, they should be aware of what is happening; using the
example from Sandra Brown to stress how important the correct approach to muscles is.
“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 minimizing the risk of harm and maximizing the benefit.’
(Source:http://www.surreywalkingclub.org.uk/Training?Advice/Articles/training_for_ultras_by


_sandra_br.htm#Training/forUltras_SB) SANDRA BROWN 1996 Ladies 1000 Mile World
Record Holder
What do I do differently and how can the power walker benefit from my experience?
From this

After being on the track for 3 days

To this

To this


In easy steps-without injury
By understanding that the body is recovering itself, and using the muscles by working with and
not working on them to facilitate this, a faster injury free recovery can be achieved
Conventional recovery systems
These work on the muscles so for obvious reasons they need massage oils, towels, massage
tables and associated equipment-all this takes up time, and room, washing and cleaning so is
not very practical to use for someone who only wants a fast recovery
For the same reasons they are difficult to use in ultra marathon where time and space are
limited, they are difficult for the average person to use easily
These are the same reasons why it is not very practical to use at ultra marathon events where
there is just me to work for days straight, even just at a 24 hour run and looking after 40 odd
competitors using conventional methods means I would not last too long before I died of
exhaustion

My working area at the Montreal 2007 24 hour World Championships where I looked after the
Danish national team event consisted of the chair next to the bottles-I looked after the team and
worked and slept on it-the airline had lost all my clothes and other stuff-if I used conventional
methods that would have been impossible to do

Here I am giving a demonstration of leg recovery in Denmark using
Light Manual Muscle Relaxation



My working area at Antibes 6 Jour Event
The difference in approach to recovery is illustrated below
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 T aylor 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 Parri s 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 H ill 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
Copyright 2008 Michael Gillan above group came in for Light Manual Muscle Rel axation
The 5
http://www.aching-legs-relief.com/marathon_runner.htmltheir own recovery people
The below group did not or had
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 ki lometers
363 277 287 284 271 265 Laps

G Audley 152.8 110.8 126.4 113.6 114.8 95.2 ki lometers

S Scanlon 140.8 82 84 34 0 0 Kilometers
352 205 210 85 pulled out-bli sters Laps

J Timms 127.2 98.4 74.8 0 0 0 ki lometers


What makes Light Manual Muscle Relaxation so different from other
recovery systems?
Light Manual Muscle Relaxation combines a sound medical physiological based theory with
simple movement to offer a practical ongoing system for self recovery
Dr Guyton offers the theoretical solution to the problem of aching legs and Light Manual
Muscle Relaxation offers the practical, tested, simple, oil free, environmentally friendly
version
'Pumping caused by external Compression of the Lymphatics'
Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 (p.
182)

It is an alternative stripped down basic tool which uses the muscles to work with themselves
rather than relying on the skills of someone who works on them
This model has many benefits for someone who has to take the place of a skilled therapist in a
remote area where there is a shortage of them or there is not the financial ability to afford the
real thing
You can use aimless guesswork and prod and poke and just move the legs in an aimless fashion
and hope what you are doing is working and to some extent any movement is better than none
Or you can use planned and structured movement that is based on medical physiology and been
tested on many ultra marathon runs and walks around the world that takes into account the
problems of the client and makes the most of any movement restrictions placed on them

Light Manual Muscle Relaxation-the massage-lite recovery system

Using an environmentally friendly pro-active leg recovery system is easier than you think
when you learn how to use the muscles to work on themselves

Look at the photo of my work area at a 24 hour run-how many towels and bottles of oil do you
see?
None because the latest in non-polluting, non-technical method of leg recovery techniques is
being used

Quickly-easily and in an environmentally friendly way!

If you want more details go to my website at




Some references for Light Manual Muscle Relaxation

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

Light Manual Muscle Relaxation-massage-lite-any other way is just a luxury-
or not necessary


marathon legs recovery

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