Effects of different recovery strategies following a half-marathon on fatigue markers in recreational runners

PURPOSE: To investigate the effects of different recovery strategies on fatigue markers following a prolonged running exercise.

METHODS: 46 recreational male runners completed a half-marathon, followed by active recovery (ACT), cold water immersion (CWI), massage (MAS) or passive recovery (PAS). Countermovement jump height, muscle soreness and perceived recovery and stress were measured 24h before the half-marathon (pre), immediately after the recovery intervention (postrec) and 24h after the race (post24). In addition, muscle contractile properties and blood markers of fatigue were determined at pre and post24.

RESULTS: Magnitude-based inferences revealed substantial differences in the changes between the groups. At postrec, ACT was harmful to perceived recovery (ACT vs. PAS: effect size [ES] = -1.81) and serum concentration of creatine kinase (ACT vs. PAS: ES = 0.42), with CWI being harmful to jump performance (CWI vs. PAS: ES = -0.98). It was also beneficial for reducing muscle soreness (CWI vs. PAS: ES = -0.88) and improving perceived stress (CWI vs. PAS: ES = -0.64), with MAS being beneficial for reducing muscle soreness (MAS vs. PAS: ES = -0.52) and improving perceived recovery (MAS vs. PAS: ES = 1.00). At post24, both CWI and MAS were still beneficial for reducing muscle soreness (CWI vs. PAS: ES = 1.49; MAS vs. PAS: ES = 1.12), with ACT being harmful to perceived recovery (ACT vs. PAS: ES = -0.68), serum concentration of creatine kinase (ACT vs. PAS: ES = 0.84) and free-testosterone (ACT vs. PAS: ES = -0.91).

CONCLUSIONS: In recreational runners, a half-marathon results in fatigue symptoms lasting at least 24h. To restore subjective fatigue measures, the authors recommend CWI and MAS, as these recovery strategies are more effective than PAS, with ACT being even disadvantageous. However, runners must be aware that neither the use of ACT nor CWI or MAS had any beneficial effect on objective fatigue markers.