How is this summer heat? It's particularly warm here in the beautiful Cairns however we managed a quick escape to the Sunshine Coast and the spectacular Stradbroke Island just off Brisbane last week.
It goes without saying that the running shoes were packed before anything else! Training has started for the Cairns 70.3 1/2 marathon(run leg) so the running must go on.
It was warmer than we'd expected but cooler than home so that was a bonus - but the biggest bonus was the 'cool' ocean water that was so close by after each session. I'm a fan of cooling off 'ice water' style after a big run or session however there is debate around whether it has any benefits. I found this great point about 'why' we should be doing it......
"Flush it out. Take an ice bath (cold water, then add a few cubes) for 3-5 minutes after your workout to continue to facilitate the removal of metabolic waste. This is known as “flushing” since it causes vasoconstriction, improves blood flow, and can speed the rate of recovery. The goal is to get clean lymphatic flow back to the legs to speed the rate of recovery so you can continue to train, optimize your optimum performance, and decrease your injury potential.
For hard workouts (longer runs, speed workouts) and races, try a contrast bath. To do it, set up a hot and cold bucket or tub of water, and then switch back and forth for one minute per tub. Repeat 5-6 times. The method induces vasoconstriction and vasodilation to speed the flushing process.
A different strategy is to schedule a flushing massage, which uses light pressure and focuses on moving the lymphatic system (the body’s natural drainage system) to flush metabolic waste. The massage motion should only be “up and out” to facilitate draining the waste products from your body. For the best results, look for a massage therapist that has sports massage experience. Better yet, find one that is a runner. In other words, stay away from deep tissue massage up to 48 hours post-workout or race. The goal is to assist the body in what it’s already doing to recover."
For the full article - head over to Runners World & go deep into the happiness that is running :)