After 4 heavy weeks of running with some highs and lows, I hit bottom this morning and called it a day after 5 tough miles. Not sure if it is cumulative fatigue or acute. I have a long run planned this weekend that I am postponing from tomorrow to Sunday (if I feel better). I am going to hydrate and try to sleep as much as I can. Any other useful tricks short of deer antler spray? Dietary recommendations?
This has happened to me several times before and I have never quite figured out what it is. I am not putting up mileage numbers that would shock anyone here (averaging around 60/week the past month, 50/week prior to that). It seems like I have a tough time getting over the hump into a higher level of training/fitness without battling fatigue.
In general order… lots of water to re-hydrate, some kind of protein-rich food or drink, light stretching, ~10-15 min laying down w/legs elevated (repeat a few hours later), good beer, using foam roller, other PT toys (The Stick, Thera-Cane, golf ball / cricket ball on sore spots), SLEEP…
The body takes time to adjust to an increase in training volume. You might not have adjusted yet if you started heavy running only four weeks ago. I’ve had similar issues when ramping up too quickly.
Hmmmm I have not tried epsom salts, but am a total believer in a top flite deep tissue massage. Is it just for say feet or how would one go about doing that on other body parts?
Finally found the Mozart of fixing broken down bods about 3 years ago. She is better than every other therapist combined the last 20 years…when you find a winner it’s amazing the impact they can have on your chosen sport performance.
These are items that work very well for me. Also, doesn’t need to be done in this order
Chipolte burrito (extra rice, black beans, chicken, tomatoes, hot salsa, cheese, lettuce)
2 Advil
Nap (not a power nap, but a true 3 hour nap)
Beer (good beer, and not alot, maybe 3 bottles at the most)
Honey, right from the plastic bear, about a tblsp here and there through the day.
In general order… lots of water to re-hydrate, some kind of protein-rich food or drink, light stretching, ~10-15 min laying down w/legs elevated (repeat a few hours later), good beer, using foam roller, other PT toys (The Stick, Thera-Cane, golf ball / cricket ball on sore spots), SLEEP…
+1. Also I use 110% compression gear with ice packs (close enough to ice bath) when doing house stuff. And use compression socks at work.
but in all seriousness, i went to my naturopathic doctor and she recomended this deer antler spray. I know it sounds nuts, but some guys in the NFL are using it. I take double the recomended dose and I see about a 1/3 decrease in joint pain after a race. I assume it also helps rebuild and repair.
4 cups of Epsom Salt in tub for 15 minutes (min) hot waterProteolytic enzymes right after event (DO NOT USE if on blood thinners)The Stick****4 MAP (Master Amino Protein) tablets http://www.masteraminoacidpattern.com/**Frequency Specific Microcurrent** (FSM) session: Amazing results. Research link on DOMS here: http://www.utahsportsandwellness.com/pdfs/FSMDOMS.pdf --I’ve used FSM on Tour of Utah UCI pro riders the last 3 years with amazing results. They reported minimal soreness the day after treatment. Many docs across the country are trained in the therapy and it’s used a extensively in the NFL.
Several have suggested epsom salt. Any benefit for bodily fatigue versus just sore muscles? I am willing to try it either way, but isn’t it intended more for sore/swollen muscles? I always think of it as an osmotic gradient to pull swelling out of an injured area.
Checked out the deer antler spray link on amazon. Anything that promotes cartilage turning to bone is on my personal list of banned substances.