Training for Sydney Marathon? Find out why it is important to factor in recovery into your training block, and learn how The Muscle Lab plans to play an integral role in helping Singaporean and Southeast Asian runners at this year's Sydney Marathon with their recovery
With just three months to go until the 2024 Sydney Marathon presented by ASICS, Singaporean runners bound for the race are in the thick of training preparations.
With the intensity of training only set to increase from here as runners enter the build phase before eventually tapering closer to the race, recovery has never been more important than it is now.
Partners of Sydney Marathon Singapore Chapter The Muscle Lab Singapore have been at the forefront of providing recovery services to countless runners from Singapore looking to achieve their personal bests in Sydney, and will continue to do so heading into the weekend of 15 September 2024.
"We are currently in discussions with the Sydney Marathon team to have Herman and The Muscle Lab set-up in the recovery village near the finish line of this year's Sydney Marathon to support Southeast Asian runners with sports massage services," said John Yeong, founder of SportPlus.sg and main project lead for Sydney Marathon Singapore Chapter.
Meanwhile beyond sports massage therapy and assisted stretch therapy services, The Muscle Lab also offers ice baths or cold plunge options for recovery, branded as "Nordic Dip" at The Muscle Lab's Strength and Recovery Zone in its Joo Chiat outlet.
Herman Harun, founder of the local physiotherapy and sports recovery clinic explained some of the benefits of incorporating ice baths into athlete's recovery regimes, although these need to be done guided by professionals and should not be used too often.
“Immersing the body in cold water after a long run or race can help reduce inflammation, muscle soreness, and speed up the recovery process,” shared the 47-year-old owner.
“The cold water constricts blood vessels, flushing out waste products and reducing swelling in the muscles. Additionally, cold water immersion has been shown to improve circulation and enhance overall recovery.”
Bryce Chong, national triathlete and sports therapist at The Muscle Lab added, “The benefits of cold plunge depend on your specific goals. In general, they help reduce inflammation, alleviate sore and achy muscles, and improve circulation throughout the body.”
Herman, a former personal trainer, was inspired to open The Muscle Lab after realising that there was a lack of accessible sports massage and muscle recovery services despite the surge in interest in the fitness industry amidst Covid-19 restrictions.
Both Herman and Bryce place a huge emphasise on recovery being just as important as training and is an aspect that should not be overlooked.
“Recovery and sports massage play a crucial role in preventing injuries during a marathon training block. By incorporating these practices into their routine, athletes can help their bodies recover more quickly, reduce the risk of overuse injuries, and improve their overall performance,” explained Herman.
“Not forgetting- prioritising rest, nutrition, and recovery activities, runners can optimise their performance and reduce the risk of injury during training and on race day.”
As a national triathlete who has competed in the 70.3 IRONMAN race amongst many others, Chong knows all too well how recovery can impact one’s training for the better and hopes to impart on other athletes, whether they are performance focused or social.
“I prioritise recovery above everything else. By recovery, I mean nutrition, hydration, and sleep should be the foundation of any recovery regiment,” said Chong.
“I realise that many people do not understand how to recover properly. At our Strength and Recovery Zone, we offer various forms of therapy, such as sports massage, dry cupping therapy, fire cupping therapy, stretch therapy, and more. We pride ourselves on providing holistic recovery and are constantly seeking beneficial tools and equipment to improve our clients’ recovery.”
Four runners bound for the Sydney Marathon, Sebastian Cheong, Samuel Chua, Ivan Kuek and Paul Martin recently gave the Nordic Dip a go at The Muscle Lab’s Katong studio.
Though all four struggled with the chill at first, the quartet found the experience to be a refreshing one which they’d recommend for other athletes to try at least once.
Samuel shared, “Slowly, I got used to it. I was shaking but it was an incredible experience. I finished the whole 10 minute duration and I feel more relaxed. My body temperature definitely went down! I’m interested to see how it will affect my muscle recovery leading up to my next training session.”
“It was quite a weird feeling coming out of the tub. I had pins and needles and a tingling feeling but it was interesting to see how your body reacts to it,” echoed Ivan, who had his first experience with a cold plunge.
The Muscle Lab’s 15% off discount for all Singaporean Sydney Marathon bound runners will last up until 15th September 2024, perfect for anyone looking for last minute recovery before jetting off to New South Wales’ capital city.
Signed up for the Sydney Marathon? Find out what special discount and benefits you are entitled to at our partners page here.
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