Enhancing your recovery
Some of the finer details you should consider during your taper:
1. Reducing muscular fatigue
Massage and compression garments are the two main modalities that come to mind here. There’s little evidence that massage and compression garments can improve performance for marathon runners, but there is some to suggest they may help with recovery. My advice is that if you’re not keen on using either I wouldn’t bother. If, however, you are someone who swears by either massage or compression garments then that’s a great reason to continue doing the things that work for you.
Massage can help reduce soreness after exercise, so Guernsey Therapy Group will be at the finish line providing post-race recovery massages. Come and see one of our physios after the race for massage and advice.
2. Sleep
This is where most of your rejuvenation will come from. If you struggle to sleep at times a warm shower before bed or meditation could help you to get those important extra hours.
3. Nutrition and hydration
It goes without saying that nutrition and hydration are critical for successful preparation. Starting a race with poor hydration or low glycogen stores will have significant consequences for your ability to perform or even finish the race.
Match your macro-nutrient intake to your training load and keep your urine light yellow to clear.
Managing injuries
“Patch it up, fix it later”, is how the saying goes. Many runners run with pain and can carry on just fine. The taper period gives you a little extra time to get some symptomatic relief from your injuries while you wait until after the race to get them addressed properly.
If you have any concerns, Guernsey Therapy Group are your go-to physios for all running related pain. Your physiotherapist will be able to diagnose and treat your pain and get you back on your feet again in no time. Give us a call on 232 900.
Disclaimer: The advice in this blog is general in nature and may not take into consideration your personal circumstances. Always consult your health care provider for diagnosis and treatment.
About the author:
Mitch Hamer – Specialist MSK physiotherapist
Mitch is a runner and a physio. He’s the lead MSK physiotherapist for Guernsey Therapy Group, Team Physio for the St Jacques Vikings rugby team and has represented Guernsey internationally for Touch Rugby.
