Sports Med U | Educating Minds, Elevating Potential

Effects of different recovery strategies following a half-marathon on fatigue markers in recreational runners

Wiewelhove, T., Schneider, C., Döweling, A., Hanakam, F., Rasche, C., Meyer, T., Kellmann, M., Pfeiffer, M. and Ferrauti, A., 2018. Effects of different recovery strategies following a half-marathon on fatigue markers in recreational runners. PLoS One, 13(11), p.e0207313.

In today’s letter

• 5 takeaways from the study looking at recovery strategies for runners

• A fun infographic for you to save and use in the future

• Main Takeaway =

Active cool-downs (running after running 😬) show increased muscle soreness markers the next day. But options like cycling or swimming can help they don’t put as much eccentric load on the soft tissues.

While methods like cold water immersion or massage improve the perception of recovery, they don’t necessarily address underlying physiological damage

• 3 resources to check out to further your knowledge about recovery💪

• Meme of the week: I guess I’m, but I’m good at other things too 😅

Aim of the study

The aim of the study is to look at the effects of different recovery interventions such as:

1. Active Cool-Down (running after running)

2. Cold Water Immersion

3. Massage

On fatigue markers in trained long-distance runners after a half-marathon.

Active Cool-Downs May Not Aid Recovery:

Many athletes and runners believe that active cool-downs, like a slow jog after a race, help with recovery.

However, this study suggests that running at low intensities post-event may actually prolong fatigue rather than decrease it. This is because the eccentric strain placed on the muscles during running can exacerbate muscle soreness and delay recovery.

It’s not to say that active cools downs are big bad wolfs,

Instead of relying on a running-based cool-down, it's better to focus on other strategies like low-resistance cycling, swimming, or rowing as it helps blood circulation and thus clearance of by products of muscle fatigue.

These activities also reduce eccentric muscle strain and allow for gentle movement without placing additional stress on already fatigued muscles.

By the way, if you are into cycling and have seen athletes in tour de France jump on a stationary bike after a 200km race and wondered why the hell would they do this to them self

This is the reasons why 😄 

Cold Water Immersion Reduces Soreness, Not Muscle Damage:

Cold water immersion has gained popularity as a recovery tool for athletes, particularly after long endurance activities like running a marathon or half-marathon.

While cold immersion is effective in reducing muscle soreness and improving the subjective feeling of recovery, it doesn’t seem to influence the physiological markers of muscle damage, such as creatine kinase levels.

This means that while athletes may feel less sore and more ready to tackle the next challenge, the actual muscle damage, as indicated by blood markers and muscle function tests, remain unchanged.

it's important to manage athlete expectations — cold water immersion can make them feel better, but it doesn't directly speed up the repair of muscle fibers or improve their performance immediately.

Massage Helps Soreness, Not Performance:

Massage or soft tissue work (as I like to call it 😄 ) is a popular recovery option among runners and other athletes, particularly after demanding events such as marathons.

This is due to two main reasons

1. It reduce muscle soreness

2. It promote relaxation

This research study indicates that while soft tissue work effectively reduces the sensation of soreness and increases the perception of recovery, it has minimal influence on objective physiological markers of fatigue, such as muscle strength, contractile function, or biochemical indicators like creatine kinase and insulin-like growth factor-1 (IGF-1).

In other words, although massage helps athletes feel more comfortable and less tense, it does not necessarily restore the muscles’ functional capacity or repair underlying “disruption”.

Therefore, it’s important to set realistic expectations: massage is a valuable tool for managing post-exercise soreness and stress but should not be relied upon as a standalone solution for full recovery.

Instead, it helps to support subjective recovery, helping athletes feel mentally and physically prepared for up coming training sessions or competitions.

Perception Doesn’t Equal True Recovery:

As I eluded earlier only because a person feels recovered, it doesn’t mean that they actually are physiologically

A key component of effective recovery is recognising the distinction between an athlete’s subjective feelings of recovery and the actual physiological processes occurring in the body.

Techniques such as cold water immersion or massage often enhance the perception of recovery by decreasing soreness and reducing stress, but this subjective improvement doesn’t always reflect the true state of the body’s repair processes.

For instance, following a half-marathon, an athlete might feel less discomfort after using a cold plunge due to its pain-relieving effects.

However, deeper physiological markers, such as muscle damage indicators or immune function, may remain compromised. This disconnect is particularly critical during the “open window” of immune suppression after intense exercise, a period when athletes are more susceptible to infections and illness.

This misalignment between perceived and actual recovery can lead people to believe they are fully recovered when their body is still in a vulnerable state.

Personalise Recovery

Recovery is a deeply personal process that varies from runner to runner. Each person has unique preferences, tolerances, and needs when it comes to recovery.

For example, some runners may gravitate toward the calming effects of a massage (as long as the person giving the massage is not a physical torturist 😄), while others might love the mental challenge of a cold plunge or choose passive approaches such as stretching.

Recognising and respecting these differences is essential. Be guided by science, but make decisions that takes the person into consideration.

Environment can also influence recovery choices. Cold water immersion might be particularly unappealing after a race in cold, wet weather. Additionally, a runner’s history with different recovery methods—such as their responses to past techniques can help steer you to the “right” direction.

The goal should be to craft personalised recovery. This involves considering environmental and personal factors while also educating people on the benefits and limitations of various techniques

Top 3 Resources to Check Out

And learn more about recovery

1. How to use cold water immersion throughout a season (Article) - LINK 🥶

2. Guide to prepare for a marathon (PDF) - LINK

3. How muscles recover - (Video)

A shout out to Benchmarking

Testing has never been more simple 💪 

I’m excited to share something a colleague and friend Gus Morrison developed that could be extremely helpful for physiotherapists and strength & conditioning coaches.

Personally, I've seen this grow from a useful little excell sheet to a blown out system that has an incredible potential to change objective testing for the better

Benchmark is a system designed to support objective, data-driven patient assessments and rehabilitation planning.

Its simplicity and effectiveness make it stand out—it uses evidence-based protocols, requires minimal equipment, and helps you create tailored exercise programs while tracking patient progress over time.

They’re currently offering a 3-month free trial for anyone interested in giving it a try.

You can check it out here: 👉 https://benchmarkps.org/.

Meme of The Week

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