A simple trick we like to incorporate with our marathon runners in training, as well as our elite athletes, is to introduce the use of alternating ice and heat on the lower extremities following a long run, rigorous workout or even an acute soft tissue injury.  This modality  has been popular for years in treating acute injuries, in particular those of the lower extremity.  The theory behind alternating ice and heat, or contrast baths, is to create a “pumping” mechanism of opening up the vasculature (vasodilation) with heat and closing the vasculature (vasoconstriction) with the application of ice.  The protocol can be introduced by alternately submerging the extremity in hot and cold baths, or by simply applying alternating hot and cold packs.  I find both methods sufficiently effective. A standard protocol follows below ( but a modified version with fewer cycles is acceptable as long as we always start with, and end with ice):

-10 min ice followed 10 min heat

-8 min ice then 8 min heat

-6 min ice then 6 min heat

-4 min ice then 4 min heat

-2 min ice then 2 min heat

-End with 1-2 min of ice.

Although the research on this subject is limited and frankly, not very supportive of the efficacy of  alternating ice and heat, I remain a hugh fan of this approach! If heat brings healthy blood into an area, and ice helps to flush out lactic acid and other inflammatory agents, then incorporating both heat and ice will provide both therapeutic benefits.

Traditionally, this approach was thought to be most effective in the sub-acute phase of healing after the inflammation has mostly subsided, but I find the approach more beneficial than ice alone, especially in the acute or early phase of injury.  My only disclaimer is that you may experience some additional soreness initially, but the benefits will quickly follow.

If you are training for a a sport, in particular an endurance sport OR have recently suffered a soft tissue injury, try incorporating the use of alternating heat and ice to flush out lactic acid, speed up recovery and reduced post workout soreness.

I ran the Inaugural Woodrow Wilson Half Marathon this past weekend.  Having trained for a full marathon in the past, I took the challenge of 13 miles a bit lightly.  Although the race went fairly well, my various post race symptoms ranged from soreness through my lower body to an unyielding case of lightheadedness. I was reminded of the 6 Post Race Must Do’s For All Distance Runners:

1.  Re-hydrate: This is an obvious one.  What may not be as obvious is that your re-hydration must include mineral replenishment.  Most people think of Calcium and Sodium when we talk of minerals, and although these essential minerals are important, the replenishment of Potassium and Magnesium are more critical.  Look for sports drinks that list Potassium and Magnesium high on their list of replacement minerals.

2. Re-Load The Carbs: Most endurance athletes are familiar with the concept of “Carbo-Loading” prior to long distance races.  What often goes overlooked is the need to replenishing your body with carbohydrates after the race.   During exercise the body breaks down glycogen in the liver into glucose, your body then converts glucose into energy. When the liver stores of glycogen run dry, the athlete may experience the effects of “hitting the wall”. Following a race, your body continues to burn up whatever glycogen it can find.  Replenishing with carbs will replenish the glycogen stores.

3.  Ice Bath : I understand that the immediate desire following a race is to take a nice hot shower.  But remember, all of that running and wear and tear has put your body in a full- on state of inflammation.  Ice baths will help to close off the vasculature, and will help to pump the inflammation and lactic acid out of the soft tissue and into the blood stream. It’s not a whole lot of fun, but your body won’t be as sore and you will be thankful you did it.

4.  Foam Roll: Create a mechanical advantage by using a foam roller to gently roll out the knots, adhesions and scar tissue that may have formed in the hamstrings, IT band, quads and calves. Every runner I work with who owns a foam roller swears by it. You will too.

5.  Double Down on You Multivitamins: I recommend you take a another serving of your daily multivitamin and Omega 3 Fatty Acid (fish oils).  If you took them the morning of the race, take another dose, if you forgot to take them before the race, double down after the race. Your body is depleted of important vitamins, yet needs them more than ever immediately following a race or long run.

6.  Schedule your visit with your trusty Massage Therapist or Active Release Technique Specialist. Long periods of running will result in overactive muscles, and overactive muscles will result in injuries of the Joints as well as the other surrounding muscles.  Muscle work 24-48 hours Post Race is not just a special treat for a job well done, it is often the key to a speedier “Post race recovery.”

Dad: “See, Quint, so what happened was this. I decided I would just go out with the really fast people and just rely on my natural God given speed to pass them all at the finish. It went pretty much according to plan, and that’s how your daddy won the race.”

Quint: “Did you win a Gold medal.”

Dad: “I sure did.” (Showing him my finishing medal that every participant receives.)

Quint: So why were all of those people in front of you when you finished.”

Dad: “Ok, see, right…ok, right…see what happened was this, when they start the race, they let all of the really slow people go out first, and THEEEEN they let all of the fast people, like your dad, go out an hour later. So what you saw was your daddy catching up with all of the really slow people, get it.”

Quint: “Dad, you’re the best. High five!”

Dad: “That’s right boy, now go tell your mother and sister. High five!”

Before the Race

A couple of weeks ago, someone asked me when was the last road race that I had run. After thinking long and hard, I remembered that I had won a 5k for my age group…when I was 9! Thus, participating in an actual race before my marathon was important. Through some luck and a couple of good connections, I was able to secure a bib for the Army Ten Miler just days before the actual event. I drove to the DC Armory, found an illegal parking space, ran in, picked up my bib, my shirt, my hat and my information packet. Then I went home to figure it all out.

Later that night, I pinned my number on my shirt, attached the little electronic thingy on my shoe, which is supposed to track my progression through the race, laid out my clothes, packed some food, Gatorade, and…then I remembered…I am only going 10 miles…so I unpacked the food, put away the Gatorade fell fast asleep.

Day of The Race

Let me just say that just going to this race was an education!

Are all of these people really here to run 10 miles? The actual count was 30,000 people making it the largest 10 miler in the country. After taking a little time to get adjusted to all of the folks, I found my place in the starting order, and then I just stood around and waited…for about 40 minutes.

Lesson #1: “GO” doesn’t really mean “GO”!

Finally the voice over the loud speaker is ready to send us on our way.

On your mark, get set, GO! And now… we’re just walking. I guess when you tell 30,000 people to go at the roughly the same time, “GO” really means WAIT, you will be going soon enough.

Lesson #2: Everyone Isn’t Going to Run the Same Speed

I had been warned that getting around people can be something of a challenge but this was ridiculous! I completely underestimated that there would be groups of people running shoulder to shoulder at about half my pace. Getting around them was like a bad game of Frogger! Just when you start to feel a little bit comfortable, BAM! You have to stop, stutter step or almost go completely across the street to get past people.

Lesson #3: I Think I Hate Everyone

I really do appreciate all of the people coming out to support the runners, but can I ask one simple favor? Don’t say stupid stuff. I mean if you are standing on the 8 mile marker, please don’t tell me “You’ve gone 8 miles, 2 more to go!” I can read. And even worse, if you’re standing next to the 9 Mile marker, don’t tell me that I have 500 yards to go! According to that 9 Mile Marker that you have chosen to rest your Latte on, I have exactly 1 mile to go!

I know… it’s me, I’m probably a little bitter. My apologies.

Lesson #4: Enjoy It While It Lasts

Before I knew it, the race was over. I was heading over the 14th Street Bridge, quick little turn to the right, and I saw The Finish Line. It felt really good. I had already forgotten about the slow runners, the 8th grade band playing Freebird and the dummies at Mile Markers 8 and 9; now I was done!

Lessons learned and now I can really looking forward to running the Marine Corps Marathon in 3 weeks.