Ian Itec Masseur Central London

Holborn near Kings Cross & City of London (+44) 07400590550 / 07378632350

Month: May 2017

Westminster mile in Central London 2017 and post-race recovery

The race course is ideal for spectators and runners It loops around the world-famous St James’s Park in central London and it taking place on Sunday 28 May 2017. The Westminster Mile 10K is a great opportunity to see what running a mile is really like and if you are a runner there are several strategies you can employ post-race that will aid in speeding the rate of recovery.

  • Just keep walking.

    Cross the finish line, get your medal, have your picture taken, and keep walking. Although the first instinct may be to drop to your knees and thank the gods that you’ve finished, that isn’t the best way to go. Think about it: You’ve just asked your body to run for 26.2 miles. It’s still in marathon mode when you finish and is in great need of a transitionary phase. Think like Dory and just keep walking (swimming) because when you do, your heart rate gradually drops, the circulation diverts back to its resting state and flushes lactic acid from the muscles. Walk at least 10 to 15 minutes—back to your car, hotel, or cab.

  • Eat, drink, and be merry.

    Eat a small snack within the first 30-60 minutes post-race. Save the big meal for later in the day when your appetite returns and you can enjoy that reward meal. Post-race is more about getting in about 200-300 easily digested calories from carbohydrates and protein to maintain blood sugar levels, replenish muscle glycogen, and repair muscle tissue. Half of a turkey sandwich, carrots, and almond butter or pretzels will do the trick. If it’s a hot race, try liquid recovery drinks. If it’s cold, soup gets the job done. Continue to nibble on balanced snacks and meals that include three to four parts carbohydrate to one part protein. Sip fluids during the day to rehydrate.

  • Chill out.

    Soak in a cold water bath for five to 10 minutes and consider wearing compression tights. Both can aid in decreasing inflammation in your legs and speed the rate of healing.

  • Get a leg up.

    Invest five to 10 minutes in the Yoga Pose. It refreshes circulation, gently stretches the legs, and is a great way to internally celebrate your race (especially when wearing your medal).

  • Stretch, roll, and massage.

    Wait at least two to six hours after the race to stretch and foam roll and at least 24 hours for a massage. This allows your muscles time to replenish fluids and energy lost and recover from the demands of the race.

  • Give yourself a break. One of the most common mistakes I see runners make is running too soon post-marathon. Think of the marathon like a car accident (I know…pleasant, huh?). It has been through a tough season of training and 26.2 miles on the roads. The best way to recover is to not aggravate it by going out for a run the next day (that is your ego talking). Take the day to celebrate, schedule a massage and do some light walking and stretching.
  • Post Race Week I – Cross-train, rest, and test the waters. Invest the first week in short, light effort, low impact cross-training activities that will boost circulation, warm your muscles and aid in the healing journey. If all feels well later that week, run a short “testing the waters” easy effort run (30 minutes).
  • Post Race Week II – run short and easy. If things still hurt – keep cross-training and let simmer. For week two, start back to your normal running frequency but keep the effort easy and the distance shorter (30-60 minutes).
  • Post Race Week III – run longer and a little faster. If things are still feeling well, in week three ease back into distance and intensity.
  • Run-on Races. If you’re running multiple races in one season it is vital to invest in optimal recovery. Read how to do so in this blog post.

Few reasons to incorporate massage into your workout

Summer is right around the corner, so the tried-and-true fitness enthusiasts are hitting the gym this Spring. Though you may be busy planning out your workout routines for the rest of the season, there’s a critical recovery method you’re likely overlooking—Massage Therapy!
Indeed, many professional athletes and their coaches have sworn by the benefits of massage therapy for decades, with some professional teams even keeping a massage therapist on their payroll.
So what wondrous effects do massages have for athletes and workout enthusiasts?

1. Matters of the Mind

The key to any good performance lies in your overall mindset. Positivity and confidence begets extraordinary results that you can be proud of. But we’re all human and the everyday stressors of life can weigh on us even as we seek to escape them through healthy methods. Naturally, massage therapy has physiological effects, but its psychological benefits are vast and equally as important. Massage therapy has been shown to reduce anxiety and relieve stress and tension while simultaneously promoting relaxation by activating the parasympathetic nervous system . While undergoing your much-needed recovery, you’re increasing your dopamine and serotonin levels, and reducing the cortisol levels, which are directly linked to stress throughout the body. This relaxed state encourages better focus, aiding you in your next competition or workout.

2. Rapid Recovery

Let’s face it, when we first hit the gym there’s going to be some aches and pains. Though we all know that’s a part of the trade; to get into great shape we’ll go through some discomfort. But our recovery time doesn’t have to be extended or painful. Budget in time for massage therapy! Massage therapy has been shown to drastically reduce recovery time, allowing you to feel better and work harder. Recovery time is expedited because massage therapy dilates the blood vessels, allowing for increased circulation and oxygenation of fatigued muscles. Massage therapy also eliminates lactic acid and other toxins that accumulate during workouts, and it improves your overall flexibility and range of motion.

3. Eliminating Inflammation

Working out is a great mental relief and it allows you to literally work away the stressors of the day, but there are outlying factors that you need to account for, namely unwanted inflammation of joints. When we dive deep into working out we’re putting our bodies under a great deal of stress that it will recover from, but the shock leaves the body with various aches and if the muscles haven’t been utilized lately they’ll likely inflame in response to your workout routine. Luckily, there’s a remedy for your malady–massage therapy! Research conducted by the Buck Institute for Research on Aging at McMaster in Ontario has shown that massage therapy reduces inflammation in the body and encourages growth of new mitochondria in the body, the energy-producing units of cells.

4. Prevention Is Key

The American Massage Therapy Association (AMTA) has found that regularly receiving massage therapy can reduce your chances of injury as you begin to delve back into working out regularly. Regular massages can be integral to your workout regimen or training arsenal. Aside from the relaxed mental and physical state you enter during your massage, the AMTA has shown that massage therapy helps reduce muscle tension, allows athletes to monitor their muscle tone and decrease stiffness and soreness post-exercise. These factors allow fitness enthusiasts to regulate their physique, ensuring that they properly stretch, relieve muscle tension, and prevent injuring fatigued muscles.
With fitness season kicking into high gear, and summer just around the corner, you’re undoubtedly going to start working out and refining your physique. While you’re focused on putting your body through the trials to achieve your goals, don’t forget to treat yourself to a little tenderness.