Do Professional Runners Warm Up/Cool Down for a Marathon?

Smoove wrote:

My understanding is that it is hydrogen ions that are produced as part of using lactate as an energy source that is the culprit rather than the lactate/lactic acid, but since they are produced as a result of the same process, there is no real harm in the common, if incorrect, habit of using lactic acid as a stand in.

I also understand that clearing these by products can be achieved pretty easily with just some light walking. Basically, getting through the chute and back to your gear, etc. is enough to flush the byproducts out of your system.

That's my understanding too but I always seem a lot less sore the next day when I do a light 10-20 min jog after race followed by some easy static stretching.

Smoove wrote:

My understanding is that it is hydrogen ions that are produced as part of using lactate as an energy source that is the culprit rather than the lactate/lactic acid, but since they are produced as a result of the same process, there is no real harm in the common, if incorrect, habit of using lactic acid as a stand in.

I also understand that clearing these by products can be achieved pretty easily with just some light walking. Basically, getting through the chute and back to your gear, etc. is enough to flush the byproducts out of your system.

Still missed it.

Hydrogen ions cause soreness because they create microtears in your muscles. They also do not stay in your system for an extended period of time. It's the microtears that make you sore. Doing a shakeout gets the blood flowing and horomone levels up to accelerate protein synthesis, which repairs the microtears. This is why people do protein shakes after workouts.

I was in the elite field at a major US marathon. A former world record holder in the marathon did 1/4 mile, two strides. That's it. But they did do slot of dynamics.

I would do a 2 mile warm up and always struggled the last couple miles. I changed my warm-up and it started clicking. But that was me. Everyone is different.

You warm up the first few miles. No need to do a major warm-up.

From memory, when Ed Eyestone was asked about a marathon warmup he once said something to the effect, "if I could take a cab from my hotel right to the start line" that would be perfect. Implying even the extra walking was excessive. But, maybe that's why he was never sub-2:10...?

Real Lyfe Nobodee wrote:

Still missed it.

Hydrogen ions cause soreness because they create microtears in your muscles. They also do not stay in your system for an extended period of time. It's the microtears that make you sore. Doing a shakeout gets the blood flowing and horomone levels up to accelerate protein synthesis, which repairs the microtears. This is why people do protein shakes after workouts.

I very much doubt that a cool down is doing anything for protein synthesis or your hormone profile, though an easy shakeout later in the day could certainly do so.

My feeling about cooldowns is that the benefit is more akin to a massage or a stretch. You know how if you sit in a cramped car for hours immediately following a hard race or workout you'll be incredibly stiff afterward, and your range of motion will be reduced? I think cooldowns are basically the polar opposite of that. I'm totally hypothesizing, but perhaps damaged muscles begin to heal themselves immediately after the race is over, and maintaining some motion ensures that the muscles heal in a way that will facilitate motion. Sort of like if you get a scraped knee while running; if you keep running as the blood dries, you end up with a scab that's flexible enough for continued running. If you stop and put a bandage on it, then the scab will be tight, and you will rip the scab open when you run again. I have no idea if my theory makes any sense at all, but it feels right to me.

As far as Internet medical theories go, this is 10/10.

smd wrote:

there was I wrote:

Kawauchi does 20~30 min easy an hour or so after a marathon to cool down.

In Kawauchi's case, that's not a cooldown, it's a warm-up for the race he has coming up in a few hours.

POD

Of course they warm up. Slow jogging, strides, africans tend to do some pyrometric drills, stretching. Little or no warm down to speak of.

Massage, cold bath for the legs.

Day after more interesting, Ive seen mexican, africans do light jogging and strides. Some plyometric drills by africans day after.

I have heard that some elite runners will go for a short jog before breakfast for the marathon so it is not really a "warm up" in the traditional sense. More like a shakeout or a little something to wake up the body (not very scientific).

Second, in a marathon especially at the end one is not producing a lot of lactate. Besides, the marathoner is likely going to take some down time after the marathon so why worry about it?