Gallagher Fitness Resources

Tag: Recovery

  • Delayed Onset Muscle Soreness

    delayed onset muscle soreness

    Delayed Onset Muscle Soreness (DOMS)

    Delayed Onset Muscle Soreness (DOMS) appears on day 2 or day 3 after a more intense workout, race, long run, or hilly run. The DOMS phenomenon is puzzling to most newer half-marathoners and marathoners because it doesn’t seem to make a lot of sense. It isn’t fatal, but it does get your attention. Why? Because you had the best workout! You felt great the day after a harder effort. But then, WHAM! You felt quite a bit of discomfort or pain later.  We often have runners in the store who think something has gone horribly wrong with their training because “I felt so good yesterday, now everything hurts!”

    Warm Up – Especially before Intense Workouts

    To minimize Delayed Muscle Onset Soreness be sure to Warm Up before entering the “workout” portion on any run.  It will help you lessen DOMS discomfort.  Susan and I have always emphasized “starting off easy!”  Start every run with a progression of walking, to light jogging, to jogging, to easy running, building to your intended pace over the course of 10-15 minutes.  48-72 hours later your body will be thanking you!

    Stay Hydrated!

    Another way to minimize Delayed Muscle Onset Soreness is to stay properly hydrated. Even a little bit of dehydration can have a dramatic effect on your post-workout soreness and discomfort.  Muscles repair best when they are rested and well fed.  Hydration and the appropriate “EZ pace” help muscle repair and recover quickly.  Just cuz you feel good doesn’t give you permission to go harder.  You will pay for that extra bit eventually.

    Patience Pays Off

    As always, be patient!  If you are in a hurry to get in shape, you better factor in some time to recover from the injuries and aches and pains that will follow.  There is no rushing the human body.  If you push yourself too hard, too long, or too quickly your body will respond by making you sore enough to slow you down and make you re-think your enthusiasm! We call those the “too” injuries and DOMS is their calling card.

    Follow a Plan

    A solid training plan will guide you to your race goals and help you avoid DOMS. Read about the training plans that Gallagher Fitness Resources offers on our TEAM GFR Saturday Mornings page. The Team GFR Training Plans provide suggestions to balance out your intense days and race days with properly placed recovery workouts. Sign up for a Team GFR Training Plan through RunSignUp. Give them a try this year!

  • Accessories: Little Things That Really Work

    Accessories: Little Things That Really Work

    Accessories can help keep you healthy, happy and safe. These are the little things that can help make your running and walking experiences more enjoyable, help keep you injury-free and help with improved performance.

    We’re all individuals with different needs and goals. What works for one person doesn’t necessarily work for another. Sometimes you don’t really know what works and what doesn’t work until you try it. This list will shed some light on options you may not have thought about. Best of all, you can find them all here at GFR!

    Common Accessories found at Gallagher Fitness Resources

    • Anti-Chafing products protect from blisters and hot spots.
    • Anti-Blister pads, bandages and dressings protect healing blisters or prevent them before they happen.
    • AquaJogger is a water belt designed to allow for impact-free exercise in the pool.
    • Compression gear reduces fatigue through decreased muscle vibration, increases circulation and improves oxygenated blood flow by accelerating venous return for faster recovery and reduces long-term overuse injuries.
    • Fuel products keep the body properly energized and hydrated during workouts. Electrolytes, carbohydrates and protein are all valuable nutrients that can be used before, during and after exercise.
    • Gloves are important when the temperature drops, so stay covered and be protected from the elements.
    • Hats are useful for warmth and protection from moisture as well as shielding the eyes and skin from the sun.
    • Hydration belts and handheld water-bottles allow you to bring much-needed water or electrolyte drinks on the go.
    • Hydroflask is a double wall vacuum insulated stainless steel bottle that maintains hot and cold temperatures.
    • Inserts such as orthotics can provide support and cushioning in addition to what the shoes already have.
    • KT Tape is used for pain relief and support, injury prevention and faster recovery.
    • Massage Tools loosen tension and increase elasticity, helping to prevent and treat injuries, as well as helping muscles work more efficiently for improved performance. Self myofascial release is an alternative or enhancement to deep tissue massage.
    • Music Carriers worn on your arm or on your waistband are touch screen compatible and come in a variety of sizes.
    • Pepper Spray repels angry animals… and people.
    • Reflective gear and flashing lights allow you to be seen in darker conditions. Be seen – be safe.
    • Shoe bags are handy smaller bags for your dirty or wet shoes or gear, fitting nicely in a locker or larger bag.
    • Smart ID lets you take important personal information with you in case of emergency.
    • Socks made of technical fabrics help wick moisture and prevent blistering. Cotton is not recommended!
    • Sport-Wash gets the stink out of technical fabrics and doesn’t leave behind a residue.
    • Sunglasses protect your eyes from the sun as well as wind and rain.
    • Sweaty Bands keep your hair out of the way and come in a variety of styles and colors. Better yet, they don’t slip!
    • Watches track your workout’s duration. Some also monitor heart rate or track pace and distance with GPS or an accelerometer foot pod. Calorie counters and interval timers for run/walk alerts are also available.

    Check out some of the Accessories sold at Gallagher Fitness Resources

    View Accessories through our online store link. Look under Categories and Sub-Categories!

  • Half Marathon + Marathon Weekend Final Tips

    Half Marathon + Marathon Weekend Final Tips

    You Can Improve Your Performance During the Last 48 Hours Without Running a Step

    While the physical training has been done, you can significantly enhance the quality of your performance and how you will feel after your race by doing the right things and avoiding the dumb things during the final two days. You’ve done the work. You covered the miles in training. Your “graduation day” is near; don’t let your goals become clouded by your worries or anxieties.

    (Note: Susan and I have been compiling and sharing these pre-race tips for years.  Many of these tips were adapted from articles and books by Jeff Galloway, John Bingham, and many other authors and coaches.)

    Key Mental Concepts

    Be Positive – You are naturally going to have negative thoughts over the next couple days, so have this list ready to bypass them and move into the world of positive thinking!  Repeat them to yourself as often as necessary:

    • I have no pressure on myself
    • I’m going to enjoy this
    • I’ll start slower and enjoy every step
    • The people around me are great
    • I’ve earned this!
    • Because I started slowly, I’m finishing strong
    • I feel successful!
    • I have been patient for the last 3-4 months, I can be patient until the 20 mile mark (or the 10 mile mark for the half-marathoners)

    Focus – Because of nervousness, the excitement of the pre-race expo, or the distractions of another city, the marathon, friends, etc., it’s easy to lose your concentration.  Remind yourself why you put in all those miles over the last 3-6 months.

    Be In Control of your Pre-Race Schedule and Thoughts – Be in charge of your behaviors during the crucial 48 hours before the marathon. You can control your attitude, your eating, your schedule, etc. This doesn’t mean that you should be sitting at home or in your hotel room eating salt-free pretzels and PowerBars and drinking water. Being with friends is positive. Just remember, you have veto power over what goes into your mouth, where you go, and how late you stay out. Being in control of your destiny is the primary step in running your best.  Plan ahead!

    The Night Before

    • Drink a couple mouthfuls of water (four to six ounces) every hour.
    • Mentally rehearse the marathon: feeling good, overcoming challenges, recovering.
    • Eat light carbohydrate snacks like energy bars or gels (not too many!).
    • Relax with friends or family.
    • Relax, laugh, enjoy the moment.
    • Did we mention – relax?
    • Go over the procedure, route, etc. for getting to the start.
    • Do a very relaxed mental rehearsal of the marathon, concentrating on the positive.
    • Pack your bag – again.

    Your Race Day Bag Should Contain

    • Race number and pins and Timing Chip on your shoe!
    • Race instructions, map, etc.
    • Shoes, socks, shirt, shorts, and gear to stay warm
    • Other clothes if it’s cold: pants, technical fiber top, long-sleeved T, gloves, hat, ear covering, etc.
    • Water (about 32 ounces)
    • Bandages, BodyGlide, etc.
    • $20-30 for reserve funds
    • Energy bars, gels, sport beans, bloks or your chosen carbohydrate source (enough for start, second half, and after)
    • Fanny pack or plastic bags
    • Some extra “throwaway” shirts and/or pants as extra layers in case the staging area is cold
    • Garbage bags as an inexpensive waterproof top and ground cover

    More Half Marathon + Marathon Weekend Final Tips

    Your Schedule for Half-Marathon or Marathon Day

    1. Wake Up – Set your wake up call so that you have plenty of time to get moving, gather your gear together, and go through your usual eating and drinking timetable which worked for you during the long runs.
    2. Eat – You should use what has worked for you in your long runs. Eating about 200-250 calories of high quality carbohydrate about an hour before the long one has helped many runners to stabilize their blood sugar level for the first half of the marathon.
    3. Go Slowly in the Beginning – Almost everyone who performs a personal record in the marathon runs the second half faster than the first. Slow down by 10-20 seconds per mile (from your projected marathon pace) during the first 3-5 miles. Many marathoners report that by starting out 15 seconds per mile slower, they have the resiliency to run 20-30 seconds per mile faster at the end of the marathon.
    4. Take Walk Breaks – For the first 16-18 miles of the marathon or the first 8-9 miles of the half-marathon, walk through water stops or stick with the run/walk ratio you may have practiced over the last 3-4 months. That way you enter that all important last portion of your event with all the energy reserves you need to finish strong!
    5. Eat During the Second Half of the Marathon – Eating small carbohydrate snacks during the second half of the marathon has helped marathoners improve time goals by boosting the blood sugar level. This will enhance your feeling of well being, maintain mental concentration, and sustain a positive mental attitude.
    6. Remember: Everyone Has at Least ONE “Bad” Patch – Group support helped pull you through at least one bad long run, didn’t it? By helping others through their tough times, you receive positive internal rewards. These tough runs teach you how to deal with tough portions of the marathon itself. During your race you will have tough spots. Stay positive and draw on the strength of those surrounding you in the race. Don’t be surprised by a “bad patch.” Acknowledge it and know that your training, your training buddies, and your willingness to do your best will pull you through until you start feeling better again. The closer that finish line and finisher’s prize is, the better you will begin feeling!

    Race Day Morning List

    • Drink two to four ounces of water (a few mouthfuls only!) every 20 minutes or so.
    • Eat – according to the schedule which has worked for you in the long runs.
    • Bring your bag, car keys, etc.
    • Leave at least 30 minutes before you think you’ll need to leave . . . in case of traffic, etc.
    • If you have several hours at race site before start, stay warm, get off your feet and relax.
    • 45-60 minutes before the start, walk around the staging area to mentally rehearse lining up.
    • Thirty minutes before the start, walk around for 15 minutes to get the legs moving.
    • Keep an eye on the porta-potty lines.  Don’t wait until it’s too late!
    • Jog for two to three minutes (very slowly) just before lining up.
    • Keep the legs moving, in place if necessary, as you stand waiting for the start.
    • If going for a time goal, get to the starting area early enough to secure a good place.
    • Those with a goal “to finish” should line up in the back of the crowd.
    • Joke around; enjoy the energy and personalities of the folks nearby.
    • Go out slowly. If it’s hot, go out even slower!
    • Get over to the side of the road when taking a walk break.
    • Drink when you feel the need. Drinking at every water station might be too much for some.
    • If you feel warm, pour water over your head at each water stop.
    • Each walk break gives you a chance to appreciate and enjoy every mile.
    • When tired shorten your stride.
    • Don’t stretch during the run or immediately afterward.
    • You may cut out the walk breaks after mile 18-20 if you’re feeling good.

    Immediately After Finishing Your Half Marathon or Marathon

    • Grab water and carbohydrate food(s).
    • Walk, eat and drink. Do not sit down or lie down for at least a half hour after finishing (unless you need medical attention).
    • If possible, immerse your legs in a cold bath, as soon after the finish as possible.
    • Walk for 30 to 60 minutes later in the day.
    • Eat carbohydrate snacks continuously for the rest of the day.
    • Drink four to six ounces of water or electrolyte fluid (at least) every hour.
    • Walk for 30 to 60 minutes the next day.
    • Run/walk for 30 to 45 minutes two days after the marathon.
    • Continue to alternate: walk 30 to 60 minutes and run/walk 30 to 45 minutes.
    • Be certain to make a gentle return to running. If you are feeling absolutely on top of the world for a few days, that’s great! Rest up and enjoy the view from there. Don’t be in a big hurry to get back out on the roads. Your muscles and your spirit will need some recovery time even if your mind doesn’t think so.  Your muscles will thank you!

    Even more Half Marathon + Marathon Weekend Final Tips

    Race Week Advice

    Race Day – It’s All Between Your Ears

  • Stretching

    STRETCHING

    Done properly, stretching can do more than just increase flexibility. Benefits include increased relaxation, increased body awareness, reduced risk of injury, and reduced muscle soreness and tension. Unfortunately, stretching is not always done properly. Therefore, the benefits are not always realized. Common mistakes include stretching cold muscles, overstretching, performing exercises the wrong way, and shallow breathing.

    Click here for breathing tips.

    OVER-STRETCHING

    Occasionally, the progression of sensations you feel as you reach the extreme ranges of a stretch are localized warmth of the stretched muscles, followed by a burning (or spasm-like) sensation, followed by sharp “ouch!” pain. The localized warming usually occurs at the muscle’s origin or point of insertion. When you begin to feel this, it is your first clue that you may need to “back off” and reduce the intensity of the stretch.

    If you ignore (or do not feel) the warming sensation, and you proceed to the point where you feel a definite burning sensation in the stretched muscles, then you should ease up immediately and discontinue the stretch! You may not feel soreness right away, but you probably will the next day. If your stretch gets to the point where you feel sharp pain, it is quite likely that tissue damage has already occurred and may cause immediate pain and soreness that persists for several days.

    Click here for Trigger Point Therapy information to help your stretching be even more effective!

  • Trigger Point Therapy

    TRIGGER POINT THERAPY

    Trigger Point therapy is an effective injury prevention strategy, increasing muscle elasticity and functionality. It’s like doing your own deep tissue massage. Trigger Point therapy helps you gain a better appreciation of which muscles are tight and how to release them. IT Band Syndrome, Plantar Fasciitis, Shin Splints, Piriformis Syndrome and other common conditions are addressed through TP therapy. You can learn to take care of yourself by treating the cause of a problem, not just the symptoms. You can minimize the aches, pains and conditions that steer you off the path toward your goals, and you can function at a higher level.

    What are trigger points?

    Pain related to an irritable point in muscle or fascia, not caused by acute local trauma, inflammation, degeneration or infection. The painful point can be felt as a nodule or band in the muscle, and a twitch response can be elicited on stimulation of the trigger point. Palpation of the trigger point reproduces the feeling of pain, and the pain radiates in a distribution typical of the specific muscle harboring the trigger point.

    What is muscle elasticity and why is it important?

    Muscle elasticity is the muscle rebounding to its natural state. It is important for sustaining optimal performance without factors of fatigue and injury. Proper muscle function is key for flexibility, balance, power, stamina and injury prevention. An inelastic muscle is like a rope. The muscle loses its ability to lengthen and rebound. In some cases, the rope-like muscle has knots. You cannot stretch a knot out of a rope, or a knot out of a muscle.

    How does the use of Trigger Point tools give me elasticity?

    The TP Massage Ball, TP Footballer and TP Quadballer work to improve the body’s performance by increasing elasticity within the muscles, allowing them to rebound to their natural state. This is achieved through increased blood flow and elevated oxygen use and reduction of scar tissue and muscle adhesions. The tools knead out the adhesions, scar tissue and knots within the muscles. The kneading and the increased blood and oxygen combine to increase elasticity, making the muscle function like a bungee cord instead of a knot-filled rope.

    What is the difference between elasticity and flexibility?

    Flexibility describes how far a muscle can stretch, without regard to how elastic the muscle actually is. Elasticity is the ability of the muscle to rebound to its natural state after it has been stretched. If you tried to stretch a knot in a rope, it just gets tighter. If you stretch a bungee cord, it returns to its normal state. Factors of aging, wear and tear and biomechanical dysfunction due to inelasticity of the muscle and the surrounding connective tissue and fascia can significantly reduce the range of flexibility.

    Gallagher Fitness Resources has been selling Trigger Point therapy tools since 2007 and offering classes since 2008.

    Contact: 503-364-4198 or E-mail Susan for more information or to schedule a Trigger Point session.

  • Factors Affecting Your Heart Rate

    Factors Affecting Heart Rate
    Happy Running Heart

    Factors Affecting Heart Rate

    There are certain factors affecting heart rate when exercising. Your body relies as heavily on the oxygen/fuel ratio as your car does. Much like your car’s engine, your body uses oxygen and various fuels (carbohydrates, fats, and proteins) to yield muscle energy. When this ratio is not in balance in the body, a whole series of physiological events occur.

    These events can be gauged with your body’s tachometer — your heart rate. And much like the automobile engine, the true efficiency of the body’s engine is dependent upon a multitude of parts working efficiently together. Your heart rate will indicate if there is any sign of trouble in your body’s engine.

    A Brief List of Factors Affecting Heart Rate

    These factors play a role in directly affecting heart rate while running or walking:

    1. Emotions and anxiety can raise your heart rate! Unlike an automobile that is purely mechanical, we are not solely governed by working parts. Some days you can “feel” your way to a higher HR.
    2. Body Temperature: If you become too hot or too cold your body senses a thermal stress load. Blood is sent to your skin to enhance heat dissipation to cool you or increases blood flow to warm you. Apparent temperatures (which account for humidity or wind chill) above 70 degress (F) and below 35 degrees (F) will increase your heart rate at least 2-4 beats per minute. Over 90% humidity can equal as much as a 10 beat increase in heart rate.
    3. The terrain. Walk or run uphill and your HR increases. Walk or run downhill and your HR decreases.
    4. Wind. Walking or running with the wind at your back is easy, therefore HR decreases. Walking or running into the wind is more difficult: HR increases.
    5. Dehydration. As you become increasingly dehydrated during a long walk, hike, or run, your blood becomes thicker and waste products build up in bloodstream. Your heart will work harder to maintain constant cardiac output. A fluid loss of 3% of body weight increases pulse rate because of decrease in circulating blood volume.
    6. Diminishing glycogen stores — your muscles primary fuel source. As the fuel depletes, in order to maintain the same walking or running pace, your HR rises.
    7. Insufficient nutrition. HR increases.
    8. Insufficient sleep. HR increases.
    9. Insufficient recovery after a long hike, run, or other hard workout. HR increases.
    10. Recent illness — or — a signal of impending illness. You guessed it!
    11. Medication – depending upon the medication, heart rate can either decrease or increase. Be certain to ask your physician about any medication you are taking and its effects on your exercise heart rate.

  • Your True Resting Heart Rate

    Record your “true” resting heart rate. First thing in the morning, before rising from bed, take it for 15 seconds and multiply by four. Take it 3 or 4 times a week and note the lowest recording. It varies depending on how rested and calm we are, how hydrated we are and generally how healthy we are, or not. Track how it changes, both with life variables, and over time. Happily watch your “true” resting heart rate go down as your fitness level improves. This tells you your consistency is paying off! This gives you proof that you are getting in shape.

    Next, practice taking your heart rate in various situations. For example, take your HR while sitting and relaxed; following a bit of typical daily walking, such as from one room to the next or through a parking lot; after a meal with various beverages; following a “heated” discussion; following a hectic commute, etc. You get the idea. Then practice bringing it down. In my experience, focusing on breathing is the simplest method of bringing it down. Practice, practice, practice! “Are you breathing?” We’ll talk more about breathing in another session.

  • Delayed Onset Muscle Soreness – DOMS

    Comment:

    Susan, Just wanted to let you know that my hips are really sore today (thursday).  Must have been those princess steps!!  Felt a little sore yesterday but more so today.  Hope you have a wonderful trip and we’ll see you when you guys get back.  Thanks for joining us on our walk tuesday night…was fun and learned alot…

    Reply:

    Thank you for the feedback, I really appreciate it. Just like John mentioned, “delayed onset muscle soreness” or DOMS, sometime more so the 2nd day than the first day following the activity. You used muscles in a way you haven’t used them in awhile, so you are really feeling them.  Hopefully that’s good and the soreness will subside within another day or two. Remember the 48-72 hour rule? It is mentioned in the Injury Prevention handout, accessible on the website. (also attached)

    Pain is relative… some people have a high tolerance, others don’t. If you’re experiencing pain and you’re not sure what to do, apply the 48-72 hour rule. Back off considerably or stop for 48-72 hours. This gives appropriate time to allow natural healing. Icing usually helps. If there is significant improvement between 48-72 hours, continue or resume exercise. Monitor your condition and proceed with caution. If there is no improvement between 48-72 hours, or if it worsens, stop exercising entirely until pain disappears. Take additional time off or do some other form of exercise that is pain-free. Options may include pool running, swimming or stationary biking. If the condition persists for 7-10 days without improvement, you may consider medical intervention.

    Anyway, hang in there, and go easy on your next walk. I mean ease into it and continue to practice the princess steps. But mainly, feel really good about not only starting the program but sticking with it and truly enjoying the progress you are making. Believe that you are making progress, and feel good that you are feeling those muscles working. I’m really excited for you and can’t wait to get out there again with you! Cheers!

  • Susan’s Recovery Update: 3-20-11

    I received delightful news from Dr. Jones on the March 11 follow-up appt, a day over 10 weeks post-op, 6 weeks in a cast and 4 weeks in the boot. He said recovery was ahead of schedule and gave me the green light to begin transitioning out of the boot! Despite having been on my feet most of the day prior, preparing for Chic’s Nite, the swelling was mostly gone. He also said I could begin no resistance spinning.

    Balance felt a bit off initially but all in all, it’s very liberating to be in running shoes again. The MalleoTrain brace from Bauerfeind works great to help keep the swelling down during the day.

    Pool running and core work are going great. (Thanks Ingrid, for the pool run today!) I feel the strength coming back, so thankful! I hope to be walking with the Leopards and Cougars in Tuesday’s Women’s Clinic by mid-April. I hope they will be there for me. Progress!

  • Injury Cycle

    Injuries can be avoided when you discover YOU can alter the cycle that creates them.  Hydration, proper recovery, massage, and rolling out with trigger point tools are all important pieces to the training puzzle.  We want you to reach your goals.  Taking care of your body is the easiest way to get there.  If you ignore the easy things your goals are harder to reach and unexpected injuries are just around the corner.

    Here’s a message from Cassidy Phillips, Trigger Point creator, talking about the role dehydration plays in the injury cycle.

    http://www.youtube.com/watch?v=Ry1Q67x5NmU