Fatigue is both a physiological and psychological
response to exercise, so how can we help prevent it? Fatigue comes in two forms
central and peripheral. Central starts in the central nervous system and works
to reduce bodily harm and peripheral is the failure to maintain output such as
a depletion in glycogen and occurs in the muscle itself. However, the exact
chain of events leading to both is not determined. For most athletes’ fatigue is
fatigue no matter where it originates and will affect performance if not
managed properly.
How to we prevent fatigue?
First, having a good training program with appropriate periodization
is a good start.
Factoring in the individual, prep phase, specific prep, competition, travel, injury
and personal beliefs. If you are an athlete who has a “season” this is fairly
simple. If you’re an athlete with various events throughout the year, it’s a
little more complicated. My advice with training is to seek the advice of a coach.
This doesn’t always have to be in person, there are many coaches online (especially
running ones) who can put together training plans and help you reach your goals.
Second, make the most of your post exercise routine. This is
where things can get complicated. With regards to fatigue there are a variety
of ways to help from active recovery, massage, cryotherapy, compression garments
etc. In this systematic
review it was found that all of those reduced perceived fatigue. Inflammation
was best combat with massage and cold exposure. Note, please, that there have also been
studies stating the opposite. For instance in this
study it notes that cryotherapy is no better than active recovery for
reducing inflammation, this could save you a few quid in the long run.
As a note, it has been found that active
recovery at a moderate intensity is likely better than just resting. This
is due to better blood flow and lactate distribution.
In my opinion, active recovery is the best place to start, for
instance, after a long run or hard session have a brisk walk or brisk bike ride.
No pressure, no clocks, nothing. Just you and the open air. This also works
after a difficult event as well, I find if I walk after a marathon I’m not as
sore as I am when I don’t. If that doesn’t help, sit in a cool tub (10C) for
ten minutes, another cheap option to try.
If you still feel sore or tired book in for a massage. Obviously,
prices range on location and experience, but booking in for a one-hour session
will at least help you decide if it’s for you. Compression garments may also be
a good investment. I won’t lie, I use mine after long runs and after marathons.
Yes, this is likely only reducing perceived fatigue and therefor may not work
for everyone.
Fatigue can also stem from stress or a lack of sleep, so if
you’re not sleeping properly, you’re not going to recover from training properly.
If you are having trouble sleeping you can try a variety of methods to see if they help. If not, speak
to your GP and get appropriate advice.
And don't forget the importance of nutrition. If you are not eating enough to eat you will not have the energy to compete. This has been a focus recently in the news, so make sure you are eating appropriately and if you are not sure, seek the advice of a dietician.
Recovery can be a very personal thing for each athlete and
it is important to find what works for you.
