Functional assessment and dynamic, informed treatment. It’s healthcare, for your muscles.

    STWM 2018 – Marathon Recovery Tips

    Whether you are relatively new to running or a seasoned racer like Tsegaye Mekonne, if you are one of the 26,000 people who ran in the Scotiabank Toronto Waterfront Marathon events this weekend, what you do after your run has a big impact on your recovery. Here are a few tips for recovery:

    At the finish line: Your body will cool down swiftly.  Using the reflective blanket provided at the finish line and continuing to walk for at least 15-20 minutes can help prevent a sudden body temperature drop, and help your heart rate and breathing to slowly return to normal.

    20 minutes post run: You’ll need to restore electrolytes and fluids. Adding a pinch of salt to your water or making your own natural sports drink (recipe below) will help your body retain more of the fluid you drink, and reduce the risk of hyponatremia (low blood sodium) as you rehydrate. Electrolyte gels and salty, starchy pretzels are a great snack after you’ve cooled off a bit. Bone broth is an excellent recovery drink due to its natural mineral content and collagen for tissue regeneration.

    One hour post run: A high carb meal with a generous amount of protein will give your body the fuel to start replenishing glycogen and repairing muscle damage. Potassium rich high-carb whole foods such as squash, sweet or baked potatoes, lentils and bananas are good choices to refuel while further restoring electrolytes. Magnesium, available from fatty fish, broccoli, spinach, nuts and chocolate, helps regulate muscle tone and prevent spasm. It may be tempting to celebrate your victory, but alcohol should be avoided as it can dehydrate you further.

    Four hours post-run: A warm bath can help relax sore muscles and calm the nervous system, but be careful not to run the water too hot after a long run, as it can increase your blood pressure and cause you to sweat (and therefore dehydrate) even more. Some people swear by Epsom salts to reduce soreness, but they should be avoided if they irritate open blisters or sores on the feet.

    Twenty four hours post run: Active recovery measures such as walking or biking, swimming, foam rolling, stretch and mobility exercises will help reduce Delayed Onset Muscle Soreness. Keep your effort low and your warm ups long.

    Forty eight hours post run: You may want to schedule a massage for a day or two after the marathon to relieve discomfort and muscle tension. Plan to recover for at least three days before feeling ready to return to more intense exercise or strength training.   Incorporate dynamic mobility and gentle stretching daily to maintain flexibility as your muscles heal.

    Greaterade Recovery Drink

    1. Juice 3 oranges and 2 lemons,
    2. Stir in 1/2 tsp Himalayan sea salt,
    3. And 1/4 cup maple syrup until well combined.
    4. Mix with 2 liters of spring or mineral water
    5. Adjust salt and maple syrup to taste.




    Why We Run

    The first marathoner was Greek, and running was his day job. He was an Athenian hemerodrome, or “day runner,” some sort of very fit mailman. In the three days before to the run for which the marathon race was named, the “day runner” covered 240 kilometers on foot and then participated in a lengthy and gruesome battle with the invading Persians. That was in August or September 450 BCE. Even on a cloudy day the temperature would have reached the high twenties.  Sweaty, exhausted, and probably covered with the humors of his vanquished foes, he ran another 40 or so kilometers from the battlefield at Marathon to the city of Athens to inform them of the victory. And he did it in sandals. Then again we don’t know what his time was.

    Message delivered, the “day runner” immediately died. For obvious reasons, no one attempted such a run again for at least another 1500 years. In 1896 the French aristocrat Pierre de Coubertin revived the Olympic Games and included the 42.195-kilometer marathon as a major event. This he did on the recommendation of his friend, the grammarian Michel Breal. Neither fellow undertook to run it himself, of course. This was done by another Greek man, Charilaos Vasilakos, who ran it in three hours, eighteen minutes on March 22nd 1896.

    We might well wonder, when not in the heat of battle, why would anyone push himself like that? Even Paul Revere took a horse. The question of why we run, have always run, is a mystery. Even Holden Caulfield, not known for healthy habits, breaks into a run at the end of Catcher in the Rye’s first chapter, for no reason, just to run. Perhaps why we run depends on from what or towards what we run. Coubertin himself put it tidily: “The important thing in life is not the triumph but the struggle, the essential thing is not to have conquered but to have fought well.”

    Overwrought militarism aside, it’s a nice sentiment. The thrill of victory that motivated the day runner is perhaps the same drive that pushes modern marathoners. The struggles of modern life are so often a long game: a career, parenthood, political change. In the dawn light, the struggle is immediate: It’s between you and the pavement. It can be measured and contended with. A 10K in under an hour.  That’s victory. The marathon in under four. That’s another. Even to get out there, in the cold morning air, running shoes laced in anticipation. Even if you don’t run, you’ve managed it, to get out there. That’s a victory too.



    Alycia Duff-Bergeron, Founder and Clinic Director

    When I opened Anatomica in 2013 as my private practice, I was committed to offering an unsurpassed level of service and care to every client.  Today I have the pleasure of working with a skillful team of therapists and administrative staff that are equally committed to raising the bar in their fields and providing exceptional treatment. Our therapists are dedicated, professional, and focused on your health. Anatomica proudly offers some of the most effective manual therapy and functional assessment techniques, performed by therapists with several years of practical experience, all of whom demonstrate a considerable effort to further their educations and understanding of current treatment protocols. We invite you to visit Anatomica to experience effective, personalized healthcare in an inclusive space, staffed by practitioners that are setting a new standard of professionalism. We are Anatomica. Welcome.