Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

Fatigued Legs Recovery

Leg recovery using an environmentally friendly recovery system

Ultra marathon or marathon-the problems are similar and recovery is the same!
To demonstrate why recovery is similar I have drawn up the following graphic
To get to the stage where recovery is needed, the muscles go through the following stages
Event starts
Fresh legs Gets into stride Muscles tighten Muscle soreness Muscle fatigue

0--------------1-------------------2-----------------------3-----------------------4--------------------
Stages 0-3 conventional massage systems appropriate stages 3-4 not appropriate
Up to stage 3, conventional systems are fine because the tissues still have integrity-beyond this,
they are as tight at at bowstrings, and soreness is caused by micro-injury to them
One effect of working on and into the muscles is that like a bowstring that is overstretched or
stressed, they can be damaged by too much pressure, causing injury or provoking an older one
Stages of recovery after running/walking
Muscle fatigue Acute or Immediate Sub Acute Rehabilitation
Post Event recovery Post Event Recovery
0----------------------1-------------------------------2----------------------------3--------------------4
Stage 0-2 the body is recovering at Micro Cellular level-any work done on the muscles may impact
on and break into the bodies own recovery processes leading to them having to start repair again
Stage 2-3 Sub Acute-Micro Cellular repair is well under way, but can still be disrupted by working
on the muscles-any work done to assist the body’s recovery at these stages should be light relaxing
work that will not add further stress to the already ‘at risk’ muscle tissues
Stage 4 rehabilitation-Conventional working on the muscles can now be done which includes
sorting out any injury and problems that have developed on the run or walk

Copyright 2008 Michael Gillan 1

http://www.aching-legs-relief.com/marathon_runner.html
 Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist
Massage and recovery
Massage is one of the most commonly used (and cheapest) forms of recovery from stiffness and
soreness after an event-it is also one of the least understood-if considering this as part of a recovery
program and considering getting someone to work with you, there are 2 basic rules in deciding the
best person for it
• The body recovers itself-the recoverer is just there to assist or facilitate that
• No matter how good the therapist-the last man who could heal with his hands using touch
died 2000 years ago
If your therapist can’t accept this then find another one because they have a belief that they know
what is best for your recovery and will probably not listen to what you want and by not listening,
accidents may happen that causes muscle damage and extending your recovery time
To illustrate my point-I recently officiated as the recovery person at a 24 hour 100 mile event, I
have my own area slightly away from the track where people come in when they have pushed their
boundaries too far, and I am usually kept busy from about the 12 hour mark
I did not know there was a massage therapist pulling the walkers off the track for work until one of
the first aiders on a walk around caught him digging into one of the walker’s muscles and reported
what he saw to the official in charge
It was too late, the damage had been done, she had a bad injury to her buttock muscles which made
it impossible to continue-her event came to an abrupt finish and she went home devastated because
someone considered that he was going to fix her soreness issues with his hands
It turns out he was a qualified massage therapist, but had only worked with huge football players,
and while he may have been good in that area, did not have the slightest idea and could not adapt to
recovery of slightly built runners and walkers who had just pushed things too far
If someone is considering massage, they should be aware of what is happening; using the example
from Sandra Brown to stress how important the correct approach to muscles is.
“The second tear (at least I have matching legs with old tears on both sides) was caused, to my great
annoyance at the time, by an overenthusiastic physio who was supposed to be helping me to warm
up gently before a 24 hour race and got carried away. I am now more wary of having physio at any
time, and make sure that I stay in control, by saying at the outset what I want and don’t want to be
done to me. Having never had a persistent injury (my varied training pattern means that any niggles
have the chance to heal quickly, rather than get hammered and go critical,) I have never had regular
physio or a steady relationship of trust with any physiotherapist who knew me and my needs. The
closest I have come to this was receiving massage from Michael Gillan during the Nanango
(Queensland) 1000-mile race in 1996. I had no hesitation in having a massage from Michael again
at the end of the Melbourne 100 miles walk in 1999. Michael’s approach is very gentle at all times,
and always works with the athlete and puts the athlete in control, thus minimizing the risk of harm
and maximizing the benefit
Source:http://www.surreywalkingclub.org.uk/Training?Advice/Articles/training_for_ultras_by_sandra_br.htm#Trainin
g/forUltras_SB SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder

Copyright 2008 Michael Gillan 2

http://www.aching-legs-relief.com/marathon_runner.html
 Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist
Recovery

Recovery after marathon training and running in an event is important-simply because you have a
normal working, domestic, study or any other life after it and if you are like most people who run
you probably push the limits too far occasionally and finish up sore and stiff as well
Marathon is initially an individual sport where people train by themselves or with a number of
friends, or club and then join in with 30,000 people or so where anyone they entered with may be
lost somewhere along the way
Because of its collective individual nature, and the many people involved, both as officials, and
helpers on the route, and in the first aid and recovery area after the event, it is difficult to know
anyone who is there dealing with any problems you may have developed during the run
Some runners are lucky because they have their support crew they know to look after them and help
them recover and help fix their problems after they have finished-the rest, have to find their way
home and get over it the best way they can, and the best of luck
Others who finished up in the field may be lucky to find themselves a place in the recovery area
where they can get a recovery massage by a massage therapist waiting there for them
To place your self in the hands of someone you do not know, no matter how trained or well
intentioned or qualified they may be, could be inviting disaster for your recovery, your muscles,
your training and your future in marathon running

All masseurs and massage systems are not the same and to make sure you are not
going to give you an injury-make sure they know your needs

Copyright 2008 Michael Gillan 3

http://www.aching-legs-relief.com/marathon_runner.html
 Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist
What do I do differently and how can the marathoner runner benefit from my experience?

From this

After being on the track for 3 days

To this

To this-In easy steps-without injury

By understanding that the body is recovering itself, and using the muscles by working with and not
working on them to facilitate this, a faster injury free recovery can be achieved

Copyright 2008 Michael Gillan 4

http://www.aching-legs-relief.com/marathon_runner.html
 Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist
The difference in approach to recovery is illustrated below
Results from 1995 Coburg 6 day footrace

N ame 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 Taylor 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 5

http://www.aching-legs-relief.com/marathon_runner.html
 Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist
Conventional recovery systems
These work on the muscles so for obvious reasons they need massage oils, towels, massage tables
and associated equipment-all this takes up time, and room, washing and cleaning so is not very
practical to use for someone who only wants a fast recovery
For the same reasons they are difficult to use in ultra marathon where time and space are limited,
they are difficult for the average person to use easily
These are the same reasons why it is not very practical to use at ultra marathon events where there
is just me to work for days straight, even just at a 24 hour run and looking after 40 odd competitors
using conventional methods means I would not last too long before I died of exhaustion

My working area at the Montreal 2007 24 hour World Championships where I looked after the
Danish national team event consisted of the chair next to the bottles-I looked after the team and
worked and slept on it-the airline had lost all my clothes and other stuff-if I used conventional
methods that would have been impossible to do

Here I am giving a demonstration of leg recovery in Denmark using

Light Manual Muscle Relaxation

My working area at Antibes 6 Jour Event

Copyright 2008 Michael Gillan 6
http://www.aching-legs-relief.com/marathon_runner.html
 Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist
What makes Light Manual Muscle Relaxation different from other systems?
Light Manual Muscle Relaxation combines a sound medical physiological based theory with simple
movement to offer a practical ongoing system for self recovery
Dr Guyton offers the theoretical solution to the problem of aching legs and Light Manual Muscle
Relaxation offers the practical, tested, simple, oil free, environmentally friendly version
'Pumping caused by external Compression of the Lymphatics'
Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 (p. 182)

It is an alternative stripped down basic tool which uses the muscles to work with themselves rather
than relying on the skills of someone who works on them
This model has many benefits for someone who has to take the place of a skilled therapist in a
remote area where there is a shortage of them or there is not the financial ability to afford the real
thing
You can use aimless guesswork and prod and poke and just move the legs in an aimless fashion and
hope what you are doing is working and to some extent any movement is better than none

Some references for Light Manual Muscle Relaxation

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 light, 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 BROWN1996 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-Ultra Marathon Runner

Copyright 2008 Michael Gillan 7

http://www.aching-legs-relief.com/marathon_runner.html
 Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

For many years Coburg Harriers has conducted the Victorian 24 hour Track Championship and the
Australian Centurion 24 Hour Race Walk, the overall event being the Coburg 24 Hour Carnival,
which also includes a separate 6 Hour run/walk event.

This type of event is very demanding on Competitors, and each year, in addition to First Aid
support, we seek to have the services of a masseur who can work on tired legs and also treat blisters
in order to keep entrants on the track.

We have been privileged for many years to have had the voluntary services of Michael Gillan who
with his techniques is able to coax renewed life from extremely tired muscles and legs to get
athletes back on the track when they were thinking that they would have to retire.

Michael has a very well deserved reputation in the “Ultra” running and walking fraternity who look
forward to his presence at our events as they know he gets results without causing further injury
with his treatments.

It is rewarding to see exhausted competitors come from the track in the early hours of the morning,
convinced that they are unable to continue, only to see them return to the event after being treated
by Michael.

Our Organising Committee at Coburg is grateful to Michael for his dedication to the sport and can
commend his techniques to Athletes.

Yours Sincerely, Bernie Goggin

Raceday Director / Referee

Coburg 24 Hour Carnival 2009

www.coburgharriers.org.au

Copyright 2008 Michael Gillan 8

http://www.aching-legs-relief.com/marathon_runner.html
 Marathon Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist
Physiology References

The calf muscle pump

(p.209) Physiology: a regulatory systems approach. Fleur L. Strand. Macmillan Publishing Co. Inc.ISBN 0-020979860-
4

(p.209)Physiology: a regulatory systems approach. Fleur L. Strand. Macmillan Publishing Co. Inc.ISBN 0-020979860-
4

“Venous valve incompetence and varicose veins”

‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

Effect of “Hydrostatic” Pressure on Venous Pressure ( P.165)

‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

Effect of Hydrostatic Factors on Arterial and Other Pressures (P.167)

‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

Calf muscle pump inefficiency

‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0
’ (P.177) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

The Blood Circulatory System

(P.150) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

“The Lymphatic System

(P.180) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

“Pumping caused by external Compression of the Lymphatics

Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 (p. 182)

Or you can use planned and structured movement that is based on medical physiology and been
tested on many ultra marathon runs and walks around the world that takes into account the problems
of the client and makes the most of any movement restrictions placed on them

Using an environmentally friendly pro-active leg recovery system is easier than you think when
you learn how to use the muscles to work on themselves

Quickly-easily and in an environmentally friendly way!

Light Manual Muscle Relaxation (massage-lite) the physiology based recovery

system-anything else is a luxury or not necessary

If you want more details go to my website at

http://www.aching-legs-relief.com/marathon_runner.html

Copyright 2008 Michael Gillan 9

http://www.aching-legs-relief.com/marathon_runner.html