Tower Running: Steps to Recovery
Tower running, a sport that involves running up hundreds of stairs to the top of some of the tallest skyscrapers in the world, is the latest fitness craze for those of us mad enough to want more of a challenge than flat running. Physically gruelling, painful and fiercely competitive, this increasingly popular sport is usually over in a matter of minutes. Competitors are rewarded with spectacular finish-line views, having run up structures such as the Eiffel Tower, The Gherkin, or New York’s Empire State Building, to name but a few.
Charging up a skyscraper with hundreds of other determined competitors, hot on your heels, is no walk in the park and is a very different prospect to most level running events. This means that it’s extra important to appropriately prepare for the race and to allow yourself time to fully recover afterwards.
Challenges of tower running:
• Cardiovascular challenge – ten minutes of tower running is equivalent to one hour of flat level running. Additionally, running upstairs increases the ratio of calories burnt by 50%, when compared to flat running. This means that aerobically, it’s very tough, but it’s one of the best and quickest ways to improve your cardio-endurance.
• Pacing – after a mass start, with fellow competitors jostling and barging to get an early advantage, people are often left panting and breathless, having used up their precious energy stores too early. Add to this the bursts of energy needed to overtake “laggers” and people can be left staggering up the stairs, exhausted.
• Technique – one, two, three stairs at a time…? What’s the quickest, best way to propel yourself up that never-ending staircase? Do you pull yourself up those bannisters or leave your arms free to propel you upwards? Do you take the shortest route and hug the rails? The choice is yours.
• Lactic burn – this is a high intensity, demanding race, where the only way is up. Lactic acid will build up in the muscles quickly, causing them to burn.
• Heat – you’re running in the hot, cramped tube of a stairwell. No windows (usually) and lots of sweaty bodies crammed in together. You’re going to be sweating and dehydrated.
Now, having tackled this immense challenge and made it to the top of the tower, albeit gasping for water and breath but with the adrenaline still surging around your system while you stare at the magnificent views, you’re already convincing yourself you’ll sign up again next year.
Unfortunately, the process isn’t quite over yet (sorry!). The all important recovery process awaits (that is, if you’d like to be able to walk, rather than hobble, in the next few days!).
Steps to recovery:
• Rehydrate – Water. Drink. Lots. Simple as that. Healthy muscles are approximately 75% water and the tissues should be bathed in water to ensure fluid, smooth movement. Dehydration means the fibres aren’t lubricated enough to glide smoothly over each other and they begin to stick together and become rigid and stiff. You’ll have lost lots of water during the run through sweating, so it’s imperative that this fluid is replenished.
• Cool down – a session of light cardiovascular exercise, after the intense physical activity of the race, gradually reduces the heart rate and body temperature and helps to relax the muscles, restoring the body to its original state. It also helps the body to dispose of nasty toxins and unwanted waste products – the most commonly known of which is lactic acid – that build up in the body after strenuous exercise and contribute to stiffness and cramp in the following few days. Blood, delivered to the muscles to facilitate fast-contraction (essential for the power required in a vertical race like this), can build up if an effective cool down isn’t properly completed, leading to blood-pooling and fluid build-up, which can sometimes cause dizziness or fainting. Go for a light jog or fast walk around the block to aid recovery.
• Stretch – your quads, hamstrings, gluts and calf muscles will have been put through their paces, having worked at their hardest to help spring you up the tower and will be in need of a little love and attention, post race. Static stretches are better after the run, as they help the muscles to relax, re-align muscle fibres and re-gain their normal range of movement, by lengthening them after they’ve been concentrically working (ie. shortening). Take the time out to stretch each of these muscles effectively and hold each of the stretches for 10-20 seconds.
• Sports massage – having a 10-15 minute sports massage after an event like this, is a great way to relax, soothe and ease those tired muscles. Benefits of a post-event sports massage are:
o Assists in the cool down process
o Relaxes tight muscle groups and aids their recovery
o Stimulates blood flow to the damaged muscles/tissues, thereby reducing the chance of developing haematoma and assisting in the removal of waste products such as lactic acid
o Reduces potential soreness associated with DOMS (delayed onset muscle soreness) and stimulates the release of endorphins, the body’s natural “pain killer”
o Prevents stiffness in the following few days, by preventing adhesions forming between the muscle fibres
o General feeling of well-being and relaxation
Most events like this will have physiotherapists/sports massage therapists on hand, to deliver a post-event sports massage. So go on, treat yourself!
• Foam Rolling – if you aren’t lucky enough to have a physio/massage therapist on hand after the event, foam rollers are a fantastic tool for self-massage and can be used to stimulate all of the benefits explained above, in the comfort of your own home. I’d recommend using one for several days after the event, to aid optimal recovery.
• Heat – change into something warm and dry immediately after the race to maintain your body’s healing metabolic activity and prevent your muscles from getting cold and stiff. Heat increases blood flow, keeps muscles warm and loose (preventing stiffness and soreness) and can reduce the risk of muscle spasm. Have a bath or hot shower after the race and wrap up warm.
• Active recovery – keep moving. The temptation to retreat to the couch for the next few days will be far more appealing than going for a light jog, walk or swim. However, if you can manage it, it’s the best thing to do. It might feel painful at first, but once the muscles have warmed up and the blood gets flowing, it’ll feel much better and prevent stiffness and soreness from settling in.
• Nutrition – refuel quickly. During the first two hours after the race, your body is trying to replenish the vital nutrients that it has just burnt trying to power you up that tower and this is when your metabolism is working at its fastest. The main reasons to have the right nutrition post race are to replenish glycogen (the body’s energy stores), reduce protein breakdown and increase protein synthesis (i.e. to repair any muscular damage after the workout). The best thing to have is some form of protein and carbohydrates. The general recommendation is one portion of protein, to two portions of carbohydrates. Liquid forms of nutrition containing these nutrients are usually available post event and can often be better tolerated. They can also aid rapid digestion and absorption of nutrients into the body.
• Sleep – getting a good night’s sleep is one of the key factors in aiding physical recovery after exercise and reducing those aches and pains we get with DOMS, following a race like this. In addition to this, hormones essential for the muscle recovery process are reach their peak production when we sleep. A great excuse for an early night!
Now that you know how to optimally recover from a mentally and physically arduous tower race and if you’re feeling inspired to sign up for next year’s event, Vertical Rush has developed a great specific tower run training plan, to get you fighting fit and ready to power up that tower!
Find the training plan here: http://england.shelter.org.uk/__data/assets/pdf_file/0003/1286319/8411_04_VR_Training_Tips_web_Vertical_Rush_2017_Training_Plans_All_WEB.pdf
Our expert physiotherapists and massage therapists at Capital Physio are always on hand to help you with your preparation, recovery and any injury management you might require, when doing a tower running event. So get in touch and good luck!
Article written by Sally Dixon, Chartered Physiotherapist at Capital Physio