1. Training causes microtrauma to muscle fibers which disrupts the bundles and triggers an inflammatory response and muscle swelling as the body works to repair the damaged fibers. 2. The inflammatory response brings chemicals and increased blood flow to break down and clear away damaged tissue, while also sensitizing nerve endings and causing pain. 3. Proper recovery is needed after training to allow the body to repair and rebuild the damaged muscle fibers through actions like cooling down, stretching, hydrating, foam rolling, massage, decreasing stress, and getting sufficient sleep and nutrition over subsequent days.

1. THE SUCCESS IN
RECOVERY
Kate Senini

2. RECOVERY…
BORING BUT NECESSARY…

3. WHY BOTHER?
Training effects on Muscle:
Our Muscles are our Engines…lots of little
cylinders firing that require fuel, and then
produce waste as they function…

4. MUSCLE FIBRE MAKE UP:
How the cylinders function

5. WHY BOTHER?
1. Damage to Muscle:
 Muscles are complex bundles of individual fibres
that slide along one another as a muscle
contracts and relaxes under load.
 Increased training “load” causes microtrauma to
the muscle fibres:
 Fibres that are loaded when in a stretched
position become weaker and unable to re-
connect
 The bundles of fibres thus become disrupted…
then surrounding fibres respond with increased
tension to protect the damaged area.

6. WHY BOTHER?
2. Reaction to Muscle
Damage
 Disrupted fibres leak calcium into the muscle
causing further damage & stiffness
 Leaked calcium triggers inflammatory
response in the muscle tissue
 Increased blood flow brings chemicals to
break down damaged tissue & clear it away
…this causes swelling
 Increased chemical in-flow causes increased
nerve endings to be sensitised causing pain

7. TRAINING:
WHAT TO CONSIDER
 Muscles have internal “stress” on stability
deep in our joints
 Muscles have external “stress” in the form
of gravity and terrain

8. TRAINING:
WHAT TO CONSIDER
Muscles require energy (fuel) to
perform their function of
contracting and relaxing
Muscles undergo their own
specific metabolism for them to
function – require oxygen &
generate waste products.

9. TRAINING:
WHAT TO CONSIDER
 Muscles use specific factors such as
calcium, potassium, magnesium to
function
 Muscle tissue is made up of many amino
acids which are the component parts of
protein

10. TRAINING:
WHAT TO CONSIDER
Training outside our comfort zone creates
damage to our muscle tissue.
 Train within the “Adaptation Zone” of
stress cause microtrauma rather than
macrotrauma!
 Increased “stress” will stimulate muscle
fibre generation within a spectrum…10%
rule

11. TRAINING:
WHAT TO CONSIDER
 Over “stress” to a muscle will cause injury
 Under “stress” to a muscle will not change
the muscle so no strength or fitness
improvements
 Muscles generate power for
propulsion, but also have to act to absorb
the forces of landing…

13. RECOVERY:
WHAT DO I NEED TO DO?
 Whilst still warm:
 Walk around to cool down slowly 15
minutes
 Stretching of all muscle groups after
walking around
 Rehydration and refuelling within 30
minutes

14. RECOVERY:
WHAT DO I NEED TO DO?
THE 1%er’s
Following on:
 Ice bath or the sea for 20 minutes
 Foam Roller
 Compression
 Massage and dry needling
 Rehydration
 Refuelling
 Decrease alcohol, heat and becoming
sedentary

15. RECOVERY: THE FINAL STAGE
 Continue to think refuelling and rehydrating
the following day & days before your runs
 Stretching & Foam Roller the following day
are important
 Sleep
 Stress
 Occupational factors
 Age, general
health, medications, footwear, lifestyle factors