Summer is when racing dominates the sport of ultrarunning. Trails are free of snow and those who have been spending hours training during spring months can finally test their fitness. Here are two questions we received that are timely right now in the world of ultrarunning and physical therapy:
- Using massage guns, rollers and other fascia tools in the middle of races…is it good or bad?
- After an ultra, how soon should you pick up training again if you are feeling good?
Massage Guns and Foam Rollers in Races
Typically, these tools are a huge asset for runners, keeping tissue mobility high and pain low throughout the training and racing cycle. I am a huge proponent of using them on a daily basis to keep you out there enjoying the trails. I would say, 80% of the time, if my patients foam rolled regularly, they probably wouldn’t be seeking help for tissue-related injuries from running. It’s probably obvious, but I’m a big proponent of using tissue tools regularly. But when it comes to using them in the middle of a race, I default to my usual answer for most problems: it depends.
There is some research that talks about stretching (I’d put foam rolling in this category) and its effect on power output. In a nutshell, stretching decreases power. This makes sense, as the act of stretching actually gets muscles to relax, and a relaxed muscle doesn’t tend to want to fire very hard. There is a reason why you don’t see teams in a circle stretching before games anymore. It’s because power is adversely affected by stretching and last time I checked, power is kind of important for athletic performance.
So, generally, I don’t think foam rolling in the middle of a race is necessary.
However, if you are dealing with an injury, doing tissue work in the middle of a race might be the difference between pulling it off or registering a DNF.
If you have a nagging lower-body injury (knee, hamstring, calf, Achilles, plantar fasciitis, low back, etc.) having your crew bring a foam roller to the aid station might not be a bad idea. A quick session might give you the leeway to be able to keep running without your injury getting worse, or, best case scenario, actually feel better. At this point, we aren’t worried about power output so much. We are just focused on moving forward and crossing the finish line. If you aren’t injured, my bet is using those tools in the middle of the race probably won’t give you a performance advantage and will add to your aid station time-suck vortex, which, as we know, is not great.
How Soon Should I Start Training Again?
This is another great question. And, as usual, my answer is: it depends.
If you are feeling good and have no significant injuries from your race, I would say go ahead and start running again about a week after your race. The variables that come into play include: how fit you are to start with, how long the race was and how experienced/body aware you are. If you were super fit coming into the race, it was only a 50k and you have done this a million times before, by all means, if you are feeling good three days out, go ahead and start running again. If it was a 100-miler, you barely made it through the training cycle and this was the first ultra you did, you might want to wait a bit. Regardless of these variables, there are two recommendations that I make for people getting back to training.
- Ease Into It
I don’t think it’s wise to start back with a medium- to high-volume week after an ultra. Going for two or three 5-mile runs with maybe something in the 10-mile range later in the week could be fine if your body and mind are up to it. The key is to listen to your legs and your brain and cut it short if things aren’t feeling right or the stoke isn’t high. A lot of folks have a post-event letdown psychologically, and it’s totally fine to bail on a run if you aren’t feeling it. Don’t worry, your excitement will return. It’s just your body telling you that you might need some more rest. Also, stay off Strava and social media. Looking at what other people are doing and subjecting yourself to FOMO is a surefire way to ensure all sorts of physical and psychological issues that rarely lead to anything productive for both your training and how you feel about yourself. Be psyched about your accomplishment and feel secure in your process for getting back after it.
- Cross-Training
I can’t say this enough: Cross-training is absolutely essential if you are an ultrarunner. Period. So many athletes have injuries mostly because the only thing they do is run. You cannot ask your body to do tons of miles and tons of vert day after day, and not expect there to be tissue breakdown. This is why taking part in other sports is so important. It will allow you to stay fit and much healthier in the long run. Weight training, mountain biking, climbing, road cycling, swimming, cross-country or backcountry skiing are all great cross-training activities that will not only make you a better runner, they will also keep your body happier.
After running an ultra, the best and easiest way to get back to training is to tap into some of these activities. After I did my 100-miler last summer, I was able to get on my mountain bike in 48 hours and climb within 72 hours of finishing my event. Not only did it feel good, but it also helped me recover and get back to running faster. Do yourself a favor and find other activities that allow you to maintain and build fitness just as easily as running, without the pounding associated with running ultras. Those activities will allow you to get back on the training game and even aid in the recovery process.
So there you have it. Tissue work during an event: it depends. Getting back to training after an event: it depends. No matter where you fall on this spectrum, remember, foam rolling, etc. should be an important part of your routine. Cross-training should also be a regular part of your workouts to help you recover faster and stay fresh whenever it’s time to lace up your shoes and hit the trails. Catch you out there!
Medical disclaimer. What I write here in no way substitutes for an in-person, thorough evaluation by a licensed Physical Therapist. As with many body issues, there can be multiple factors involved with your aches and pains, and, in some cases, more serious underlying conditions that can be manifesting as physical symptoms. It is always best to have a PT that you can see when you have concerns, so that you can make sure your personal situation is being addressed appropriately and safely. This column should, in no way, serve as a substitute for seeing a licensed medical practitioner.