Fun Running Post Event Recovery using the World Run Recovery System

Fun Running Post Event Recovery

Fun runs are the poor cousins of the marathon-without the associated glamour-yet they would have
as many people in them overall as marathon events
Many people who enter them actually do take their running seriously and while they do not compete
against others they do use them as training runs for other competition and take things seriously by
competing against their own times
Most people do enter them for the fun, fund raising and activity, not taking themselves, times or
position in it too seriously-and this can be a problem for them
The ones who take them seriously are usually the person who is self motivated and trains by
running around the block mornings and evenings-but the other people just turn up at the start during
the day
When I worked with Jesper Olsen on his run around the globe and he ran over 26000 kilometers we
had people turning up to run with him who were only capable of doing marathon distance-but that
was their limit
If a fun run is distanced at 1-3-5 kilometers or over, this is someone’s limit or equivalent of an
around the world run or someone else’s marathon-if they go over their limit (whatever it is) and not
trained for it-they can pay dearly for it in soreness and stiffness later on after the fun has all been
had
Now you have to pay for the fun you have had

Paying for their fun

The party is over now the blisters have to be fixed and muscle stiffness sets in
1

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://aching-legs-relief.com/fun_runner.html
 Fun Running Post Event Recovery using the World Run Recovery System

These guys are doing a fun run of 60 kilometers for the day

Let’s look at the recovery area of a fun run

Depending on the size of the fun run

There are usually just the local first aid people to fix blisters and treat for heat and
cold related problems and a few local massage therapists to help those who have
pushed the boundaries too far

Apart from the few who take their fun runs seriously most of the entrants do not have any recovery
plans for after the event other than to go home and suffer with soreness and stiffness until they get
over it-because of the suffering they will have gone through both during and after the event for
many of them it will be their last-and it shouldn’t be this way
Recovery after pushing the boundaries is easier than people think
There is much information on the internet and organisers have top athletes and trainers discussing
equipment, training, and tactics-but there is one tactic that is not discussed very much and that is
recovery after it is all over
Recovery is a subject that is difficult to deal with for many people because there is a mystique about
it and much of it is scientific that most ordinary runners cannot understand or do for themselves

My secret weapon of recovery when I looked after the Danish National Running Team at the 2007
24 Hour World Championship consisted of the chair next to the drink bottles
What do I do that is different to other more difficult to use recovery system?
I simply stopped working on the muscles and started to work with them
How does it help the fun runner who just wants to recover from the fun they had?
It makes it possible for them to recover without any training, specific techniques or equipment

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://aching-legs-relief.com/fun_runner.html
 Fun Running Post Event Recovery using the World Run Recovery System
The most important change in my approach though was to accept that in the
recovery phase, most of the time there is no injury to fix-but with a little help the
body can be assisted to recover itself
Recovery is important for any fun runner-and the quicker it is started the faster the recovery
The most effective time to get onto this is while they are in the 'window of opportunity'-while they
are still warm and pliable
They will be sore and fatigued-working on them using conventional recovery systems may do more
harm than good because it interferes with the bodies own recovery processes which start as soon as
the muscles stop being stressed
Gently assisting the muscles to get rid of by-products and wastes that have formed-as they are
removed, fresh blood enters the tissues to enhance healing-this allows the fun runner to get back to
their normal lifestyle without the inconvenience they would normally associate with after-effects.

the muscles being enlisted to assist in their own recovery

In the normal course of events there is very little injury other than small micro-tears in the over used
muscle tissues-unless there has been a problem from an exterior sources such as impact or bio-
mechanical causes (the running shoes, surface, blisters) to increase muscle stress, trained muscles
are not injured in the conventional sense
Using conventional methods of recovery is not appropriate at this time and it may be ineffective as
these are being repaired by the body itself, any intrusive outside interference will slow this process.
*Some research has shown that conventional systems do not help with recovery if it is done within
2 hours of the end of the event-but all agree the athlete is still benefiting from the psychological
effect more than the physical as it gives after competition winds down.

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://aching-legs-relief.com/fun_runner.html
 Fun Running Post Event Recovery using the World Run Recovery System
The World Run Recovery System
The World Run Recovery System offers an alternative way of assisting the body to recover without
interfering with the healing processes that are already occurring-and it does this without putting the
muscles at risk of being injured by too much pressure generated by the ends of the fingers working
into the tissues at this early stage of recovery.
The system works by using the bodies own mechanics of bones, joints, and muscles to push used
blood and toxins from the lower legs-these can then be replaced by fresh blood-oxygen filled blood
which will enhance recovery time and speed the recovery of the sportsperson
Enhancing recovery quickly and easily using the principles of

• Simplicity

• Predictability

• Consistency

Using these 3 principles it is possible to not only enhance recovery times, but to do it without the
inconvenience of disrobing or using oils or equipment such as massage table towels or needing the
handskills or techniques of modern massage practises.

The advantage of this type of system is that it gives independence to the fun runner to take part in
their own recovery
It gives them freedom to start the own recovery straight after the run no matter how long it takes
them to finish and continue the recovery at home in privacy

There is nothing wrong with the legs, the muscles are just fatigued so they is basically nothing to fix
on there is no point getting in using complicated recovery systems that
• Will cost a great deal of money
• Will take a lot end of study

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://aching-legs-relief.com/fun_runner.html
 Fun Running Post Event Recovery using the World Run Recovery System
• Will need equipment
• Will need SOMEONE to use it

• Many athletes do not have an understanding partner who will help them to recover from the
run and so they need something that will be easy to do, and will be effective when it is used.
The World Run Recovery System has been tested by many runners and walkers around the world
( www.worldrun.org)

*References and citations

PubMed-Manual massage and recovery of muscle function following exercise: a literature review.

PMID: 9007768 [PubMed - indexed for MEDLINE]

The mechanisms of massage and effects on performance, muscle recovery and injury prevention.

PMID: 15730338 [PubMed - indexed for MEDLINE]

http://www.webmd.com/content/Article/92/101950.htm

SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://aching-legs-relief.com/fun_runner.html

Michael with Jesper Olsen (world runner) after the 2007 Antibes (France) 6 Day ultra marathon

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://aching-legs-relief.com/fun_runner.html
 Fun Running Post Event Recovery using the World Run Recovery System
What they say about the World Run Recovery System
Michael’s methods of massage and blister care helped me to stay mobile throughout the race and to
recover quickly afterwards. His techniques are safe and gentle.
Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection,
Michael’s techniques are gentle, safe, reassuring, and highly effective. They enhance comfort and
flexibility, build confidence, and promote success.
This booklet will help others to learn and practice Michael’s methods. It is recommended reading
for everyone who walks and runs and who wants to go further, go faster, or just to enjoy life more!!'
SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder
1999 Ladies 100 mile Race walking World Record Holder

“I know that your massage kept a number of competitors in the event. The cold weather of
Saturday afternoon and night certainly got to many of the walkers and your prompt action had them
back in the race after a short stop.
In years past, that would have ended up as a non-finish. A number of walkers were able to keep
going for the full 24 hours on the basis of your expert help.”
Tim Ericson Secretary Australian Centurions Club

'I have known Michael Gillan for many years and have always got quick relief for my aches and
pains from the stretching he performs'.
CLIFF YOUNG-75-80 24 Hour World Record Holder (150.07 kilometers)

A word from Jesper Olsen World Runner about The World Run Recovery System
“If I hadn't had the qualified help from the excellent masseur Michael Gillan, taking several
thousands of km out of my legs, I could spare myself the effort!”
“My crew for the current stages, Michael Gillan, has proven to have other talents than the quite
taxing job of taking care of all the requirements of a really tired ultra runner!
He has since years back been working on a new approach to stretching and muscle-rebuilding for
ultra runners. I have the last two days tried his careful stretch and massage, and a bit to my surprise
the muscles are beginning to feel like before the start back in Greenwich, London!!

Usually I doesn’t take massage as the legs of an ultra runner will often be quite sore during the long
time events (and especially in an multi-year event like this...), and getting a massage can at times
cause more injury and cramping up than good. For example my last massage was some 12 000km
ago when I ran the 12-hour competition in Finland. And so far that has been the only one.

But Gillan came with best recommendations from my main contact in Australia, Phil Essam, who
besides being vice president in the Australian Ultra runners Association has heaps of good
knowledge to share. And this new kind of mild massage for ultra runners is definitely one of the
good tips! There should be a fair chance that I actually get fresh enough to do some decent running
at the 6 Day Race that I have coming up in Colac from the 21.November. I quite look forward to
that, even though I can’t expect to make a top class result :-)”

He won! 756.2 kilometers (Jesper holds the record for the longest run in history over 26000 kilometers
and the first person to run around the world
Taken from www.worldrun.org

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://aching-legs-relief.com/fun_runner.html
 Fun Running Post Event Recovery using the World Run Recovery System
This is a result sheet when the World Run Recovery System was developed and shows the gradual
changes from working on the muscles to working with them-if this was translated to the runner or
walker with fatigued muscles they would recovered in a short time

Results from 1995 Coburg 6 day footrace

Name Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

A Krouglikov 237.2 113.6 130 106 126 108 Kilometers
539 284 325 365 315 270 Laps

T Rusek 215.2 98.8 98 139.6 138.4 122.4 Kilometers

538 247 245 349 346 306 Laps

M T aylor 174.4 128.8 143.6 123.6 138.4 122.4 Kilometers

436 322 359 309 302 223 Laps

B Beauchamp 180.4 133.2 124 117.6 110 93.2 Kilometers

451 333 310 294 275 233 Laps

P Gray 150 134 105.2 94.8 111.6 106 Kilometers

375 335 263 237 279 265 Laps

D Parris 138.4 108.4 106.8 116.4 106 107.2 Kilometers

346 271 267 274 265 268 Laps

I Davis 168 119.2 90 116.4 106 107.2 Kilometers

420 298 225 291 180 247 Laps

G Watts 132.2 96.4 99.2 104.4 92.8 133.6 Kilometers

328 241 248 261 232 334 Laps

C Young 142 91.2 90 97.6 88 92 Kilometers

355 228 225 244 220 230 Laps

D Kettle 138.2 86.8 90.8 95.2 94.4 84.4 Kilometers

332 217 227 238 236 212 Laps

R Hill 128 80.8 99.2 70 95.6 96.6 Kilometers

320 202 248 175 239 241 Laps

K Fisher 164 91.6 50 115.2 49.6 81.2 Kilometers

410 229 125 288 124 203 Laps

G Pollard 120 74.8 73.6 68.4 69.6 61.2 Kilometers

300 187 184 171 174 153 Laps
The above group came in for Light Manual Muscle Relaxation
The below group did not or had their own recovery people
T Rafferty 141.6 112.8 104.8 101.6 98 96.4 Kilometers
354 282 262 254 245 241 Laps

G McConnel 145.6 110.8 126.4 113.6 108.4 106 kilometers

363 277 287 284 271 265 Laps

G Audley 152.8 110.8 126.4 113.6 114.8 95.2 kilometers

S Scanlon 140.8 82 84 34 0 0 Kilometers

352 205 210 85 pulled out-blisters Laps

J Timms 127.2 98.4 74.8 0 0 0 kilometers

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://aching-legs-relief.com/fun_runner.html
 Fun Running Post Event Recovery using the World Run Recovery System
The World Run Recovery System is a simple system that is easy to use without the
need for equipment other than the hands

Resource Box

Michael Gillan is an Ultra Marathon Recovery Specialist who has been a masseur around many
ultra long distance events both in Australia and internationally since he was a student in 1993

In 1995 while working at a 6 day run, he changed the approach to recovery of the athletes from the
conventional way of working on the muscles using the hands and fingers to increase muscle blood
circulation, to working with the muscles and making them work on themselves

The results from this changeover can be seen on the Coburg result sheet on page 5

In 1996 Michael went to the Nanango 1000 Mile 16 day event where it was tested and helped the
worlds 4-5 and 11th to achieve their distances

Other notable events the World Run Recovery System was tested on was World Run 1 with Jesper
Olsen www.worldrun.org and the World Run 2 training camp in Denmark in 2007

For other events see www.aching-legs-relief.com

http://aching-legs-relief.com/fun_runner.html

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://aching-legs-relief.com/fun_runner.html