What Happens After Running 100K? ULTRAMARATHON Recovering
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- Опубликовано: 19 авг 2024
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i do recommend starting "to run" for recovery in a pool/water(fully submerged) so you use your muscles but do not put full pressure on your joints. Stretch in pool, too. 2-3 days.
Yeah or just go for some light cycling if you don't have a pool available.
fühl ich. (German)
Yeah swimming is great for recovering! and/or do some yin yoga of 10-20 before doing that running thing:)
Amazing work. Love that you show also the "ugly" side of these kinds of challenges. Kudos.
Thanks, glad you liked it!
I just finished my first triathlon and the day after I was hobbling and limping around like Frankenstein’s monster. I can’t even imagine trying to go for a run feeling like that so I am mad impressed that you continued to run after 100k. You are an absolute beast!
Well I would argue its maybe not a compliment in this case. Sometimes better not to be a beast ;)
@@xyzv8640 haha true
Actually a Frankenstein's monster was Swift and nimble. People had no chance catching him and he left little to none traces behind him in the snow.
@@jszacilowski which is pretty impressve after a triathlon
After starting to run I got a problem with slight over training. I had pain in my feet. My doctor ordered foot baths two to three times a day. Each time 3..5 minutes in very warm water and then 3..5 minutes in cold water. Alternate for about half an hour. It increases blood circulation and stimulates the self healing capabilities of the body. The pain was gone within a few days. Since then I use this method to treat sore feet / legs with great success.
Thanks for sharing your experience, glad it helped! 😊
Thank you for sharing this! I will try it out :)
You know, I’m a runner (been running for over a year) and i could never imagine myself being able to do this... at least, not any time soon. Great job man, youre a real legend.
Thanks for your nice comment, and glad to hear you started running a year ago. You for sure do not need to run 100k to enjoy running 😊
You can do it
Ouch, you are such a brilliant motivation to us all, with an amazing attitude, well done 💙💕
Thanks 😊
My husband used to play football professionally when he was younger and is now an ultra runner. He always drills a hole in his toe nail which relieves the immense pressure. You need to straighten a paper clip and sterilise it. Heat it up so it’s red hot by placing the tip in the centre of a flame and then place the tip over your nail without pressure and it will melt through (or a needle). The fluid will drain with instant relief (it’s all painless to do). Glad you are feeling better again and well done for the 100k .
Ok that's interesting thanks for the advice Karen!
My husband tried to do this to me and I thought he was crazy! Crap, I have to apologize... 😆
wow, this is interesting!
When do you do this? Before the race or after, if you have a blister?
@@SjorsHoukes after. Never do it before, as it might not be needed. I ran 140k without the need to do this w/o blisters.. sometimes it's just down to your shoes
Pain is temporary... I did an easy full marathon a week before my 73km ultra trail then did another full marathon after a week and got my PB 😅 it's all about mind setting and the body will follow 😁
I Love your videos and dont stop inspiring us 👊🍺🤘
congratulations on the race! this is so impressive! never ran such a distance but i find cycling really helpful to recover from "bigger" runs; helps to ease the stiffness a bit and is a bit gentler on your feet and joints ^^
Thanks! Yeah I also think cycling is great as recovery training.
Hi Goran - thanks for sharing this! I've been catching up on your videos the last couple of months. It has been very inspiring and enjoyable (from the beautiful scenes and edits!). I have muscular dystrophy and fortunately have been able to still walk on the treadmill slowly (with the handlebar supporting). Your videos inspire me to keep moving, especially videos like this where you share the struggles - it makes it more relatable because there are days where my legs just lock up and don't cooperate. These videos will remind me to keep moving although a little slower. Keep the good videos coming and I cannot wait to hear what's next!
Hi! Glad to hear you enjoyed my videos and found them inspiring. Thanks for sharing your story and really cool and inspiring to hear you still do what you can and keep moving, I wish you all the best!
So funny, I was watching and borderline yelling at the screen “cut your shoes!” So glad once I saw the scissors come out 😂👍
Haha 😂
The longest I have run was a 50 mile run on my 50th birthday, getting back on my feet for some short runs was the best thing to getting back to normal. Keeping the movement going made such a difference. You did well to get your filming job done so soon after that tough race Goran. Not sure toeless running shoes will take off though, good job you didn’t get any stones in them!
Thanks for sharing your experience. Haha no will not start a toeless shoe business anytime soon 😅
51 next year m8
Running and walking bare feet on grass in a slow gentle way to let the feet place themselves naturaly on the ground always helped me recuperate and let the small bones an tendons heal a bit before putting them back into running shoes ! 👍
Thanks for sharing your experience and that's great advice! 😊
Brilliant video sharing your story of recovering from an 100k. You are a great inspiration. I started running about 2 years ago due to insomnia, and am doing a 45k trail race in 2 weeks time. Your tips of recovering will probably help me big time. 😄
Thanks, that's cool to hear I wish you the best of luck on your race! 😁
I appreciate the professional production values of your videos. They are very informative and a pleasure to watch! I have tried some video editing and it's very time consuming! Great work!
Did my first half marathon on the weekend and was flattened for the week. Can’t imagine the recovery from an ultra!
Great video😄 A light easy spin on a bicycle is another activity I find helpful for recovery
Thanks 😊 Yeah that is great for recovery as well!
My thoughts, no stress on joints, but gives light exercise to the muscles
I still remember when I ran 100km (in a team of 4) 5 years ago, I think it took me 3 days to go for my first run. The day after the race it was very painful to just move at home. Body heal well during the coming days. It was a great experience. Maybe one day I go for another 100km, solo.
Thanks for sharing your experience Javier!
Do it. You can do it. Do it now
So do you sleep? Or are you running for a straight 3 days
@@cringystingy8025 my 100km took me 23h56m to finish. Winners can do it in half time :) some people sleep through the race, i didn't
That's pretty creative with the toeless shoes! I just finished my second 100 mile race in a month, and my toes are the most impacted part of my body. I might try something like that next time!
Bro you gotta give time to recover... you are pushing it
Youth can be very forgiving of over-doing it in several activities. Running, drinking, going without sleep etc but I have doubts that trying to run the day after 100K run would be beneficial at say, age 40-onward.
I guess Im just traumatized that at my 24 years of age I got two now recovered aquiles tendonitis due to overtraining from my part and my coach. @@Nagroddy
The moment when you cut the shoes made me laugh so hard xD wish you good recovery!
Haha 😅 Thanks 😊
Your determination in the face of discomfort and pain is inspiring. You also make clean and polished-edited videos.
I think it took me (has taken me) 3 months to about fully recover from my 110mile ultra at the end of May.
First there were the blisters that derailed me race and needed medical attention towards the end of the race. They kept me off my feet entirely for a couple of days.
Then the subungal haematoma (basically the toenail problems you had but more acute) from kicking a post during the race. I didn't notice if until afterwards but it needed hospital treatment to ease the pressure and later antibiotics to kill the infection.
The third main problem seemed to be an abdominal tendonitis, which I think has finally cleared and required anti-inflammatory treatment and eventually 2 weeks' entirely from running. Sometimes I'm a firm believe of getting the body moving to treat some injuries and this was one where that's the philosophy I took.
Generally though was the tiredness, emotionally and mentally, that took a couple of weeks to recover from, a general loss of fitness afterwards from reduced training, and malaise partly from going from peak fitness to completely slacking in all aspects, e.g. sleep, diet, training.
Every ultra I've done until now has taken between 3 days and probably 2 weeks to just about fully recover from and begin decent enough running again. 100miles has been a different experience altogether.
Thanks for sharing your experience from that super long race, glad to hear you are at least feeling better now!
lmfao 110miles thats insane, how long did it take to run that?
@@io-rj6sk 28 hours in the end. Which is what I'd predicted. Was way up at one point. I've unfinished business!!
@@paulcook7426 holy fk, did u get power nap in between? wens ur next 110miler ultra? gl on it
@@io-rj6sk No I didn't sleep. I hadn't planned on doing so but wasn't ruling it out either. There were a couple of longer aid station stops but the main ethos ended up to just to keep moving, even when the blisters were tough.
Nothing planned as yet.
Thanks for taking us along on your recovery! I ran a 22 mile race with 8k ft of vert yesterday and I'm pretty sore... but saw another brutal steep race in 2 weeks I might want to do. 😆
Good luck with your recovery! Hope you make it to the other race then 😅
trying doing a full marathon you gone be done after that
@anarkyknight3253 I just saw this... I'd already done 2 flatter 50ks. 😂
Thank you for some great videos with some great content. I have walked 90 km in 16 hours without any training for it. Just for fun. I could not walk for a few days after, also because of 1/3 of my feet were blisters. In 2008 i ran copenhagen marathon also without any real training prior to the race, i ran it with a good friend as a dare to each other. We were both out of shape and had not done any cardio training for years, only a bit of strength training. 30 days before the race we signed us up and went for a few short runs (2-3 km). I reached a max of 9 km before the marathon. We both finished the marathon, but were really injured for a long time after. It took almost 2 months before i was 100% pain free. That was stupid, but also a lot of fun :-) In 2 months i will walk the length of Norway with a buddy. We have been training this time, but still feel under prepared. Hope to finish in about 4 months. By the way i´m 43 in a month. Jonas (Denmark)
Recently started watching your channel and I love the videos you make. The humor and raw feelings you portray make the videos really worth watching. Laughed alot at this video, especially when you made your shoe modifications 🤣. Your passion with running is obvious and inspiring. Love the high quality videos on your challeneges and training videos! Hope you get more first place podiums in future videos 😁. Looking forward to watching "the next video"!!
My first marathon I had zero prep & for recovery thought I was going to die- thank God for your channel
Active recovery all the way! Loved the video 👍🏻
Yep! Glad to hear 😀
This is a great video! I remember after my fist marathon, I was so sore, it took 3 days until I even noticed I had injured my ankle.
Thanks, glad you liked it Nikola!
I run mid distance type stuff generally (3k-10k) but if I run longer I will substitute in a larger shoe to avoid injuring toes. I normally wear a 12 US but will put on a 13 or even 14 to allow my feet some swelling room.
Now that looked painful, glad to see you recover over time, great effort and congrats 👏👏👏👏
Thanks Ricky! 😊
I love your films. You have great on-screen presence, always bright and cheerful. Great stuff !
Thanks Steve makes me very happy to hear 😊
about year ago I start to go to gym loose 21kg overweight. And after in the end of april start to run on treadmill. Now I done some PB along run From one town to ather and back - 45km in 6h5min.. Up850m and 850m down..
Your video it is good advice to keep going! Thanks Goran!
Pain is a half off this, but it is worth each second of life :)
Once again thank you for been so transparent on everything, particularly on the behind scene so painful recovery.
By the way beautiful white orchid behind you. we love them a lot here at home.
Cheers from NYC
Thanks Daniel! 😊
Vibration therapy using a Massage Gun works for me. Reducing muscle tension and soreness. Increasing blood flow to speed up damage repair. I always apply this before bedtime after a long distance workout. Looking forward to your next adventures, don’t rush into extremer distances. It takes time to learn and adapt. Make mistakes, stay safe and have fun 🙏.
Thanks for sharing your experience!
My latest is to fill a bottle with hot water and use for rolling the knotted muscles
This was great man. You’re a beast! Keep up the great content
Thanks, glad you liked it! 😊
I did my first 50k trail ultra this Sunday and I can totally relate to this. I forced myself to walk (limp) yesterday and it got better. Today, I managed a slow 10k jog :)
Just found your channel and enjoying it very much. Since we're taking recovery and avoiding injuries as much as possible, my life changing experience was the day I dumped animal food (for which I understand our body was not designed). Been 20 years now mountaineering and without a single injury. Also is the best bet for you to keep doing it until late in your life.
I'm starting to
enjoy running and you're own journey is very motivational. I suggest you watch the Game Changers movie. Thanks 🙏
I completed a 50k off road event last year and suffered the worst blisters I have ever personally experienced. Definitely need to work on my foot prep before my next big event next March. It took a week before I could wear shoes again and close to a month before I could run properly without calf pain. Liked the idea of sacrificing an old pair of shoes. I will remember that 👍
Never did a full marathon before I did 168km in a Backyard Ultra in May this year. Took 1 month to recover, the same as it took to recover from a 10k vertical challenge in December. But I made the mistake of not running constantly, even these small distances. Thank you for your great videos which one can learn a lot from.
Thanks for sharing your experience! Glad you like the videos 😊
Very good video which show not just the amazing experience of a race but also what happens after push your body over certain limits. I know what you mean when you talk about "that pain" and I agree with your method to recover. I'll start following your channel. Good job mate.
Thanks Alessandro and welcome to the channel!
Great work! I've lost both my both toe nails on my big toe, pointer toe, and middle toe. It's nuts to see our feet so bang up after an ultra haha
Thanks ok so you know the feeling 😅
6:18 That open toe box shoe idea is definitely the next big shoes innovation. lol
Haha 😅
Incredible funny video - well done and thanx for sharing!
Thanks, glad you liked it! 😊
Great way to see that mainstream shoes are NOT good for our feet. just gets more obvious when the toes hurt from the start but always the same. Great work and well done!
It didn't hurt from the start but after 100k it for sure hurt. Thanks!
Ooof, I wish you would’ve went onto the grass at least. Great effort!
Haha yeah probably should have 😅 Thanks!
Those toe nails looked very painful. Very innovative to customize your old running shoes! I really am amazed how well you bounced back from such an amazing stress on your body with the 100km....great video!!
Haha yep it was really painful 😅 Thanks!
Amazing 100k. Watching and subscribe :)
Motion is lotion. Recovered from my 130km trail ultra in the same way. Soft and slow running the following days, I am runstreaking. Luckily, I didn't have any problems with my feet. Took me 3 weeks of soft running before I felt fully recovered and could run my next ultra marathon.
Yep that is true! Ok thanks for sharing your experience Petter, cool to hear you could run your next ultra so close.
Bro your fortitude is on another level.
Great work man! Stay strong 👍🏼
Nice job.
When I ran 100k, I don't remember the first week after the recovery very specifically (though I do remember it was broadly aweful).
However, ~2 weeks after, I was feeling fine. I had the great idea to run to the next town, which was about a marathon away, on friday & come back running on sunday, as there was a festival there. I mean, I just ran 100k on trails in 24 hours, and feel fine, surely 40km on road will be a piece of cake. It was for about 20k; then I quickly realized that my endurance definitely wasn't all back yet. My pace slowly declined and I ended up taking like 5hours to complete it (while towards the end of my 100k prep, I could run marathons as training in ~4hours without feeling destroyed). I didn't do the way back on sunday.
Lesson: after a 100k, there's the short term recovery, but full endurance/energy levels may actually take a few... weeks? Months?
You’re a legend pal,..great videos..a great watch..good luck to you👍
Thanks 😊
Massagepistol har varit en "Ben-räddare" för just vader/smalbenen när man har intensivare träningsperioder. Instämmer även till fullo vad gäller att det bästa man kan göra är att komma på fötterna igen och börja röra sig! Kanon video.
Ok tack för tips. Kul att du gillade videon 😊
Félicitations, vraiment !
Finir cette épreuve est déjà un exploit, récupérer comme tu le fais est exemplaire !
2 things.
- Feeling soar next days after your race? Means you were not prepared enough.
- your feet are disgustingly damaged? Wrong care before and during the race (lack of moisturizing - second skin) but most importantly, your shoes are fitted wrongly. Invest in good oversized shoes (try to find the size that is still good but leaves you space for fingers). I did some ultras last 2 years, did over 1800 km this year, and never got blue nails.
That's it. Good luck.
The best tip I ever got was to use only "foot-shaped" shoes such as Altra and Topo... It still amazes me that people are still running in shoes that are pointed at the end and with a narrow toe box. Why? This is very detrimental to the feet. Goran himself cuts the ends/tops off of his old sneakers to release the toes... This is how all running shoes should feel. The toes should be free to spread out as we run, not be picked together. Look at Altra and Topo and drop to "top" brands.
Thanks for your input and suggestions Steve, will check out those shoes!
You look high on life. Congrats!!
Congratulations on the race and the recovery! Fun to see the road where I (and half of Oslo) run my intervals in winter. I don't remember where you live exactly in Norway but I thought it was the west coast. If that is correct then you would have had a long day in the car too for this job. In my experience those travel days, sitting in a single position for a long time, when recovering from a race are the worst and tend to set the recovery back by one or two days. Good job!
Thanks! Ok cool yeah I live pretty close to Oslo I live in Moss so glad I didn't had to drive so far 😊
Great Job Buddy both for the challenge and also for the video!
Thanks Gabor 😊
This is such a great channel!
After my first marathon, I wasn't able to take the stairs for three days. After the second marathon in Athens, we went sightseeing for four days after the race, with serious pain in my knees, but I didn't care. :D Athens was more interesting. On the day after the race, I was able to jog about 400 meters, but I hadn't run for two weeks... 1,5 year later, after my first 52k trail run, I didn't feel a thing, although I was out running for more than 6 hours! :O
Good to see the dedication in you! Good job, Göran!
Thanks for sharing your experiences Tibor interesting that you recovered so well from the 52k probably you were better prepared going into that one.
@@goranwinblad I don't really think I was that much better prepared. I was confused, because I trained according to a plan for the road races, but not for the 52k. My guess is that my pace was slower due to the terrain and that was better for my legs.
there is a very strange sounding rule of thumb regarding the minimal time of recovery from a strong effort marathon compared with a long ultra run like 100k or 100 miles.
In a marathon you need one day of recovery for every mile, which adds up to 26 days, while in a longer but slower race like a 100 miler you need one hour for every mile you ran to recover, which adds up to 100 hours or just a bit more than 4 days.
It took you around 1 1/2 hours for every mile you ran to recover. It is still within the rule of thumb, because you had extreme much vertical running, what needs a bit more of recovery.
This rule worked for all my races i did quite well. One week after a 100 miler i could run a decent 10k race, followed one week later by a 70.3 triathlon, while after hard ran marathons, it takes me weeks and weeks to do some decent running again
Ok interesting I had never heard of this rule of thumb before. Thanks for sharing your experience! 😊
@@goranwinblad i heard about it in the 1980th, when i did both marathon and ultra races, and was trying to find out, why it took me so much longer to recover from a marathon compared to an 80k run. I cannot remember, where i read it, but for me it was like that every time i raced
As inspiring as ever Göran! Thanks!
Have you ever considered running barefoot or with "barefoot shoes"?
The feeling is incredible!
"Fun" to watch for people who do similar sport activities. I believe the even more extraordinary aspect of our body is the optimisation process it can enable when you repeat the activities. I have personally skied an ultra-race for 5 times and my exercise lasted between 11 and 18,5 hours. The first time (also the shortest due to shorter distance) it was the one with more pain the days after, I had huge problems with my shoulders, swollen wrists, blisters and abrasions everywhere. Now the pain basically disappears during the night after the race and I have been able to join a cycling training camp 3 days after the race. Of course the physical recovery is another thing, you will understand this when you will try to push a bit harder and you will realise that there is nothing there :D
Thanks for sharing your experiences Antonio, really cool to hear how you have recovered faster for each ultra.
I felt bad after my first 80k. But with each next race, it was much better. After running 100k of CCC which was my first 100k, but 6 or 7th longer than the 50k race, I was actually pretty good the next day for 5k already.
Ok cool to hear, thanks for sharing your experience!
Im slowly entering this world... being doing long runs on weekends, about 18 km for the past month. And I need a day to recover. Can't imagine 100k. Good luck, I think its a hard but very rewarding sport for anyone. Running makes me feel good, and that's simply the point i guess.
Congrats on getting in to running and what you are saying is so true! 😊
Great video Goran!
Thanks 😊
great video once again! love these
Thanks! 😊
Nice cut open shoe solution. I own a couple oversized shoes. It works you know. I'm a size 10 US and i can go up to a size 12 without much comfort change, and my toes have more room. Try it!
Really loved these videos. Makes me wanna join you!
Glad to hear you like my videos Johan, thanks for watching! 😊
I love the workaround by cutting off the half of shoes😂😂😂
😅
Just raced a 40 mile (64ish kilometer) event this past Saturday and here’s what I did: Right after the race, epsom salt bath, stretching; day 2, light walking and hanging out with my family; day 3 (at work), light hike before work and a short walk at work with yoga; day 4, light walk in the morning, easy hike in the evening and now I’m back running super easy, low heart rate focused, eating whatever/whenever and getting rest when possible…lots of stretching, hydration, easy walking and just moving around… everyone’s experience is unique but this seems to be working for me…
Thanks for sharing your story, glad to hear you recovered so well!
Lovely story, thank you for sharing!
Thanks, glad you liked it!
Very amazing! Thank you for sharing.
Thanks Matthew glad you liked it!
I made my first ultratrail in July (65km, 3300+) and I totally got you, except that I could barely walk the 2 days after, I could not imagine running at all, I feel your pain so deeply...
Thanks for sharing your experience William, then you know it is pretty painful the days after 😅
I ran 63K four days ago. I have been walking. Tomorrow I will run perform some bodyweight exercises. Congratulations on your finish.
Great job!
6:10 - perhaps nike and hoka are coming with this type of shoe for ultra runners soon! genius!
Haha yeah maybe!
Nice video, congrats!
Thanks Alexandre! 😊
Hi Goran! Great video, as always! I couldn't stop laughing when I saw your shoe concoction 🤣. BTW, you might want to get used to painful and purple toenails, especially when you keep on running ultra distances. I haven't been able to find a solution to this problem yet. If you come up with some idea of how to get rid of purple toenails (without cutting them off 😉) then please let me know.
Thanks, haha😅. Yeah I guess it's part of the game.
Thanks for sharing. Come back stronger bro.
Thanks!
You needed to remove the dead blood from your toes, apply peroxide, keep dry and they would just take 1-2 days to fully heal.
Great video (as always) 😊👍🏻 Thank you for sharing your experience. I spilled my coffee while watching that day 1 running scene. And perhaps you should develop toe-free recovery running shoes 😅
Thanks Lars! Haha yeah maybe that's a good business idea 😂
Ran my first ultra of 50K with serious incline and decline. Hopefully I can start training for the next race in the next few days
Hats off to you, man!
Thanks Marit 😊
Great video, thanks! 😄
Glad you liked it! 😊
My meal after a run is varied but always includes a beer or … 3.
And always an Epsom salts bubble bath later that night with a bottle of wine and a cheeseboard.
Next time start the recovery with sea salt bath right after the run.
Take some ZMA & casein 1h before going to sleep.
Next morning do some slow rolling and after that very slow recovery run - 40min.
Great job indeed!!
The best way of recovery after race is for sure Jesus!
(Did a run of 47K yesterday)
Great video!
Thanks 😊
You always amaze me
I finished my first mountain hm last year and the recovery was... interesting. Hannes Namberger once said something like "after the finish, eat a lot, then take care of your body, like massage or a shower. Then eat as much as you can!" Worked for me, i could make an easy 5k run the next day. After that i couldnt sleep for a whole week because of my kids and i got sick for a whole month.
Try Altra shoes! Very big toebox to remove pressure on toes. I like the lone peaks.
Thanks for the suggestion!
I have a pair of Escalantes for roads. Which I only do when there are no trails as it buggers my calves.
Now have a pair of Inov8 Xtalon Ultra. They have a toes box as wide as the Altra. Very comfy, though you need to train your feet to them as they allow the foot to spread, as it should, and these muscles need to develop
First run after long Ultra is so so painful :) I was lauging and moan with every step :) Feeling hopless is so overwhelming :)
Haha yep 😅
Enjoyed your journey. I am not yet up to those distances, but did have similar problems after a three races in 2019, a 3hr a 7hr and a 4hr hill race. Didn’t do post race exercises and suffered a sore knee and strained calf after the last race. Couldn’t walk the next day, took two years to get better, though the calf is a continuing issue and always needs compression support. Having started hill running five years ago, on my 60th year, I do have to take care, and expect long recovery. I have a 52k, 4000m race in ten days time, which includes Ben Nevis. Having discovered Inov8 Xtalon Ultra shoes, at least I should finish with a full set of toe nails…..if I finish.
Thanks for sharing your experiences Mark and I wish you the best of luck in your upcoming race! 😊
Thanks…I will need it…ie good luck!
Just watching your video of the full race. So similar to Scotland, hard going, just like mountain races here. I can really appreciate how hard that is.
My daughter is in Oslo, so hopefully get to do a race or two in Norway, perhaps next year. Not the 100k though!
When I did a marathon I didn't run for 6 days, but I did walk about 4 miles each day instead and ate all the food. After that I went into training for a 10 mile race that was a few weeks away.
Great work. I get black toe nails and am now trying Injinji socks. They keep toes a lot cooler and reduce rubbing. Haven't tested for 100km though 👟🇦🇺
Thanks! Ok thanks for the tip, they look interesting for sure!
That's really incredible to recover that quickly - very impressing!
Ice bath each couple of hours as long as you can stand it. Especially after the morning run 3 to 4 day, you will be running an other 100k. And if pool available even better. And some massage can really help too with stretching.
Thanks for your tips!