But did you know that seeing a regular physiotherapist can actually support your training and can even help you to achieve your personal best? Our friends at HEATWAVE are well aware of how much the regularity can improve their performance. Not only do they come in to UP Clinic and UP Fit on a regular basis, but the specificity for which we support their needs has allowed them to compete and perform in some of the biggest events this year including triathlons, marathons and Spartan races.

Now, as they gear up for one of their last big events of 2023: Hood to Coast (HTC) Hainan, a multi-stage running race where teammates cover a combined distance of 163.7 KM, the team is looking to make the most of their recovery performance… especially as some of them are participating in the Shanghai Marathon five days prior!

We catch up with the five teammates to hear how they’ll be prioritizing recovery, and what they’ve learned from working with UP Fit and UP Clinic to keep them in top shape over the course of the two-day event… and beyond.

“This time of year is the busiest for runners with weekly marathons and trail running events. With the annual Shanghai Marathon coming five days before the Hood to Coast event, it’s important for me to recover as soon as possible. My wonderful recovery sessions with UpClinic/UpFit have enabled me to continue with training and [performing in] those challenging events.” 

– Peter Kwan, Ex-Hong Kong National field-Hock Player and regular triathlete and road runner.

Along with the Shanghai Marathon and Hood to Coast, the crew also participated in the Spartan Hangzhou recently, with both Jenny and Nat placing podium. For them, their recovery practices are non-negotiable, utilizing everything from compression boots, like the Normatec boots that UP uses, to regular physio sessions, and everything in between.

“Typically after a tough workout, I tend to gravitate towards compression boots, foam rolling, and massage guns, to help me recover.  This is my first time running HTC, and the first time I will be running for more than 30km in 24 hours. Recovery and refueling on-the-go will be a key priority in breaking this personal milestone for me.” 

– Jenny Lu, 2x Spartan AG podium, 5x Spartan Elite Podium and Spartan 4th place overall Elite female China 2022 & 2023.

“As I enter the off-season, I like to stay active, while kickstarting my recovery and rebuilding for the next year. The Hainan Hood to Coast relay allows me to participate in a fun team running relay with my crew; while staying active at the same time.  The key to these types of relay events is to ensure and prioritize recovery between each person’s multiple relay routes by utilizing stretching and compression recovery strategies.  This, along with knowing which heartrate zones to run in based on how the body and legs are feeling before each relay route.” 

– Nat Tan, 14x Spartan AG Podium and 5x H2C runner.

Combining all the different variables like heart rate, nutrition, and recovery, creates a recipe for performance success, and one the team is clearly intent on mastering. It probably goes without saying, that some of these tools they utilizing is in order to prevent injury with the incredible load of work that they take on. It’s preventative recovery!

“November is the busiest month of the year for runners, as there are many marathon races and events happening. The recovery during these frequent competitions is particularly important to every one of us. [Going to] Up Clinic gives my body a good rest from the stress of impact forces and helps to accelerate my physical recovery, which ensures my body is in the best condition to prepare for the upcoming Hood to Coast event.”

–  Evelyn Yang, regular trail and road runner.

Additionally, building that relationship with the therapists and RT’s allows the specialists to know how to best help and support their patients. Giving them specific recovery tools that they know will work best, as well as ’homework’ to continue putting the knowledge into practice outside of UP.

Even doing some cross-training can be beneficial during in-between periods from events…

“After finishing a busy Marathon training plan and Shanghai Marathon coming five days before [the] Hood to coast event… the break from running will be beneficial for me to recover. [I’ll continue to] keep moving with lower-impact activities, including biking and elliptical workouts. These activities give my body a rest from the stress of impact forces, reduce soreness and maintain blood flow for the upcoming challenge event.”

– Vivian Li, 13x full marathon runner.

One of the physiotherapists Dr. Cory, who regularly see’s some of the individuals adds:

“The services we provide as doctors and therapists to help patients recover from serious injuries follow the same exact concepts and principles that allow athletes to perform at their best. The presence or absence of pain is a terrible standard to determine who would benefit from improving their movement and function. It’s so much easier to work on function without broken body parts – don’t wait until you get to that point to seek professional help. Treat recovery as both injury prevention and performance.”

While many, if not most, people don’t train and perform as much as the HEATWAVE crew, their attitude towards recovery for performance is one that everyone can benefit from. We’ve even outlined seven reasons why if you’re active or training for a big event, how physiotherapy can assist you to accomplishing your goals. Are you ready for your marathon? 

The UP team wishes the best of luck to the HEATWAVE team with your Hood to Coast race .. and all the others coming in 2024!