Recovery Methods for Endurance Athletes

by Lisa Stanley
NSCA Coach October 2020
Vol 7, Issue 2

Available to:
Members only

This article will look at the use of supplements, nutrition, compression socks, cryotherapy, and myofascial release as enhanced recovery methods for endurance runners.

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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »

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1. Armstrong, S, Till, E, Maloney, S, and Harris, G. Compression socks and functional recovery following marathon running: A randomized control trial. The Journal of Strength and Conditioning Research 29(2): 528-533, 2015.

2. Barnes, M. The basic science of myofascial release: Morphologic change in connective tissue. Journal of Bodywork and Movement Therapies 1(4): 231-238, 1997.

3. Behara, B, and Jacobson, B. Acute effects of deep tissue foam rolling and dynamic stretching on muscular strength, power, and flexibility in division 1 linemen. The Journal of Strength and Conditioning Research 31(4): 888-892, 2017.

4. Benardot, D. Advanced Sports Nutrition: Second Ed. Champaign, IL: Human Kinetics; 2012.

5. Brown, F, Gissane, C, Howatson, G, Someren, K, Pedlar, C, and Hill, J. Compression garments and recovery from exercise: A metaanalysis. Sports Medicine 47(11): 2245-2267, 2017.

6. Connolly, D, McHugh, M, and Padilla-Zakour, O. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. British Journal of Sports Medicine 40: 649-683, 2006.

7. Costello, J, Donnelly, A, Karki, A, and Selfe, J. Effects of whole-body cryotherapy and cold water immersion on knee skin temperature. International Journal of Sports Medicine 35(1): 35-40, 2014.

8. Gallo, R., Plakke, M., and Silvis, M. Common injuries of longdistance runners: Anatomical and biomechanical approach. Sports Health 4(6): 485-495, 2012.

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12. Hill, J, Howatson, G, Someren, K, Walshe, K, and Pedlar, C. Influence of compression garments on recovery after marathon running. The Journal of Strength and Conditioning Research 28(6): 2228-2235, 2014.

13. Hohenauer, E, Taeymans, J, Baeryens, J, Clarys, P, and Clijsen, R. The effect of post-exercise cryotherapy characteristics: A systematic review and meta-analysis. PLoS One 10(9): e0139028, 2015.

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18. Nardi, M, Torre, A, Barassi, A, Ricci, C, and Banfi, G. Effects of cold-water immersion and contrast-water therapy after training in young soccer players. Journal of Sports Medicine and Physical Fitness 51(4): 609-615, 2011.

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21. Nagaoka, I, Tsuruta, A, and Yoshimura, M. Chondroprotective action of glucosamine, a chitosan monomer, on the joint health of athletes. International Journal of Biological Macromolecules 132(1): 795-800, 2019.

22. Pruna, G, Hoffman, J, McCormack, W, Jajtner, A, Townsend, J, Bohner, J, et al. Effect of acute L-Alanyl-L-Glutamine and electrolyte ingestion on cognitive function and reaction time following endurance exercise. European Journal of Sport Science 16(1): 72-79, 2014.

23. Rawson, ES, Miles, MP, and Larson-Meyer, D. Dietary supplements for health, adaptation, and recovery in athletes. International Journal of Sport Nutrition and Exercise Metabolism 28(2): 188-199, 2018.

24. Schaal, K, Le Meur, Y, Louis, J, Filliard, J, Hellard, P, Casazza, G, and Hausswirth, C. Whole-body cryostimulation limits overreaching in elite synchronized swimmers. Medicine and Science in Sports and Exercise 47(7): 1416-1425, 2015.

25. Spano, M. Basic nutrition factors in health. In Haff, G, and Triplett, T (Eds.), Essentials of Strength Training and Conditioning. (4th ed.). Champaign, IL: Human Kinetics; 175-200, 2016.

26. Stuart, A, Till, E, Maloney, S, and Harris, G. Compression socks and functional recovery following marathon running. The Journal of Strength and Conditioning Research 29(2): 528-533, 2015.

27. Szygula, Z, Lubkowska, A, Giemza, C, Skrzek, A, Bryczkowska, I, and Dołęgowska, B. Hematological parameters, and hematopoietic growth factors: Epo and IL-3 in response to whole-body cryostimulation (WBC) in military academy students. PLoS ONE 9(4): e93096, 2014.

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29. White, G, and Wells, G. Cold-water immersion and other forms of cryotherapy: Physiological changes potentially affecting recovery from high-intensity exercise. Extreme Physiology and Medicine 2(1): 26, 2013.

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Lisa Stanley

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As owner and operator of Shredd Fitness, Lisa Stanley has trained individuals in a group setting and in personal training sessions since 2011. She o ...

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