Running and Testosterone Replacement Therapy – Top 3 Recovery Tips from Marathon Winners
If you are on Testosterone Replacement Therapy and looking to add weight loss or fitness goals, running and jogging is the perfect way to start. TRT can improve motivation, muscle health and help shed unwanted fat. But without proper recovery, running for hours and hours can decrease testosterone and increase cortisol, which is a stress hormone that negatively impacts our bodies both physically and mentally. Study
It is important to understand proper recovery to avoid injury so I asked winners from the 2019 Cowtown Marathon in Fort Worth, Texas how they recover after they celebrate their victories.
Top 3 Post Run Recovery tips from the 2018 Cowtown Winners
Jason Butler (@butlerbrunning) 50K Ultra Marathon
“(1) I like to run the day after at least 6-10 miles easy. I would say this is the biggest help recovering after a marathon/ race. (2) Ice baths I generally do the night before a race they make my legs feel like new. You can do them after the race as well. (3) If I have any problem areas I roll them out on a softball. 10 minutes submerged waist down for the ice bath.”
Antti-Pekka Niinistö (@eippi90) 2018 Fort Worth, Texas Cowtown 10K Winner
3 best tips for recovery after a 10k race
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Cool-down. 15 minutes of easy effort running. Cool-down is the first step of your recovery. It speeds up the recovery process.
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Hydration. Rehydrate with water or a sports drink. Drink to quench your thirst.
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Food. Within two to three hours after a race refuel your body with protein, carbohydrates and good fats. For example fish, chicken, rice, pasta and potatoes.
Gabriel Zambrano (@gbrlzambrano) 2018 Fort Worth, Texas Cowtown Marathon Winner
“(1) Compression socks during the day compression tights at night. (2) I recently started taking BCAAs about a month before a marathon and that was helping me recover faster. I also drink Isolate protein shakes to help with recovery. Usually, epsom salt or ice baths help too but haven’t had a chance to do either this week because of work.”
Cait Keen (@caitsouthkeen) 2018 Fort Worth, Texas Cowtown 10K Winner
1) Cryo therapy
2) HYDRATE
3) Sleep
“These are my three deadly weapons! It’s so simple yet they are all no neglected. Not everyone loves Cryo but icing and taking care of your body is super important. Hydrate like crazy is flushes all of the bad out of your body and really keeps everything moving the way it is supposed to! And I know you said general rest but sleep is absolutely the most important part of every athletes routine. It’s where your muscles heal and repair themselves!”
Endurance training is not bad for you but without proper recovery the stress hormone, cortisol, can negatively impact your muscle mass, sleep and mood. We suggest moderate cardio exercise (30 minutes, five days a week) to promote heart health, boost metabolism, and kickstart your weight loss. To help improve your results with TRT and meet your goals with our treatment, it is important to understand how your body responds to diet, exercise, stress and anxiety.
Why is it important to cool down after a run?
Jogging or walking post run tells our body to transition blood from the working muscles to the resting flow patterns. Stopping abruptly after a run encourages blood pooling and may lead to dizziness.
Cooling down is important to stabilize hormones and muscle healing testosterone. A steady deceleration post run will send oxygen-rich blood cells to fuel the muscles and flush out metabolic lactic acid that threaten to flood the whole system causing soreness and potential injury.
Cryotherapy vs. Ice Baths
While the underlaying benefits are the same, ice baths have long been used by runners, and there is evidence that following intense exercise, cold water submersion can reduce muscle soreness. Icing therapy may negatively impact muscles gaining strength but the goal in the short term is to reduce inflammation and soreness. Long term ice baths may reduce positive progress so we suggest using this approach sparingly. Study, Study
The benefits of cryotherapy over an ice bath are that it’s easier, quicker. Crypotherapy can also improve TRT response. In an interesting study, testosterone and male hormone levels were monitored on 25 professional rugby players…
“during a summer training camp. The athletes were submitted to the WBC treatment (−140°C, 3 min) twice a day for 7 consecutive days, the first before the morning training session, the second after the evening workout. Saliva was collected before the start of the camp, after the evening WBC session on the first day, and after the last WBC session on the last day. Compared to baseline, at the end of the first day (2 WBC sessions completed) cortisol and dehydroepiandrosterone (DHEA) decreased. After 7 days, cortisol, DHEA, and estradiol decreased, yet testosterone increased. Importantly, in the majority of subjects variations exceeded the critical difference (CD). CD is the minimal value, calculated between two consecutive measurements of the same parameter, using the same method, on the same individual and including analytical and biological variabilities, which when exceeded, testifies that an external factor is really modifying the investigated parameter. Notably, the testosterone-to-cortisol ratio, widely accepted as an index of the potential athletic performance status, increased as a result of the observed changes.” Study
Are you setting New Year’s Resolutions this year?
Many people adopt a running resolution around this time of the year – especially now that the holiday festivities of the fall and winter holidays have passed by. New Year’s runs are perfect for “running off” the extra slice of pie and 3 too many plates of turkey and taters.
It is true that adopting a better diet and healthier lifestyle will promote testosterone production and help your body stay above borderline levels where low testosterone symptoms start to occur.
However, if your testosterone levels are clinically low or your symptoms are moderate to severe, diet and exercise alone will likely not solve your problems and Testosterone Replacement Therapy (TRT) may be recommended. Learn more about TRT on our TRT Basics page.
The Metroplex and Dallas-Fort Worth, Texas area has several races to consider if you need a goal race to motivate yourself during the New Year.
How long is a 5K?
These 3.2 mile runs are the most popular races for beginners or for-fun runners.
How tough is a 10K?
These 6.4 mile runs are the popular for intermediate and draw people ready for a little more of a challenge. Endurance miles tend to place more pressure on knees than 5K runs so insure you follow a solid training guide and warm up accordingly.
Should I run a Half Marathon?
Generally, the most widely accepted 13.1 mile endurance challenge for those that love to run. It is imperative to follow proper recovery and lighten exercise for 1-2 weeks.
How long does it take to go from couch to marathon?
For experienced runners or those that properly train, this 26.2 mile run is historically the cream of the crop when it comes to running. Allocate 4-5 months of steady training if you are a beginner. While certainly a great motivator for goal setting runners, this race is not for the faint of heart. Weekly running mileage should increase to 50 miles 3-4 weeks before the start of the race.
Here are several great races around the North Texas Metroplex area!
Cowtown Race Weekend takes place on February 28, 29, and March 1, 2020. The Cowtown is the largest multi-event race in North Texas. With distances for everyone, including both the Kids 5K presented by Academy Sports + Outdoors and Adults 5K, 10K, Half Marathon, Marathon, Ultra Marathon presented by MillerLite and the all-new Healthy Hig Relay. We welcome runners and walkers with all athletic abilities.
This year’s Half and full Marathon start on Sunday March 1, 2020
Half Marathon – 7:00 a.m.
Full Marathon – 7:00 a.m.
Ultra marathon – 7:00 a.m.
3rd Annual Arlington Marathon, Half Marathon, 10K, & 5K
Come join us on March 29, 2020 for the 3rd Annual Arlington Marathon, Half Marathon, 10K, & 5K! See old friends and make new ones. Runners and race walkers from all over the community are welcome to come out and participate in the 2020 Arlington Marathon, Half Marathon & 5K. Whether you are a competitive runner, mid-pack runner, jogger or walker, everyone will have a great time.
The Allstate Hot Chocolate 15k/5k
The Allstate Hot Chocolate 15k/5k is headed back to Dallas on February 8, 2020! Join us in Fair Park for a day you’ll never forget! You can train, race, and celebrate with us all the way to the fabulous finish line!
6th Annual Panther City Half Marathon, 5K, and 1 Mile Fun Run/Walk.
Martin Brewing House will be providing beer to all participants over 21 years old that participate in the 5K & Half Marathon.
When: Saturday, February 15, 2020
Where: Martin House Brewing Company
220 S Sylvania Ave Fort Worth TX 76111
Last but not least, our racing partners at Dallas Athletes Racing put on excellent runs and triathlons from March to November annually.
We will be tabling and participating in Irving, Texas.
Over 3,000 runners are expected for the 12th Annual WW Military Miles Half Marathon at the Toyota Music Factory in Las Colinas, Texas. The event will honor our men and women of the military and will benefit the Fisher House Foundation, Wounded Warrior Project and Team RWB DFW.
And in Keller, Texas at the Monster Triathlon.
Rather than end the multi-sport season with a bang, these athletes end their season with a SCREAM!
Monster Triathlon 2020 marks year 15 and will sell-out early with over 700 athletes! The distances are FAST for the experienced athletes and just right for the beginner.
Where are the best places to Run in Dallas and Fort Worth?
If you are looking for the best places in DFW to run, here are 10 of our favorite spots around the North Texas Metroplex.
Katy Trail. 3.5 Mile trail in Uptown Dallas, Texas
Bear Creek Trail. 3.1 mile trail in Keller, Texas
North Shore Trail. 9 to 10 mile trail in Grapevine and Flower Mound, Texas
Trophy Club Park. 6 Mile trail in Trophy Club, Texas
Knob Hills Bike Trail. 3.1 mile trail in
Trinity River Audubon Center. 2.5 mile trail in Dallas, Texas
Oak Point Park and Nature Preserve. 3 to 5 mile trail in Plano, Texas
Santa Fe Trail to White Rock Lake. 6-7 mile trail from North Dallas to Downtown Dallas.
South Lakes Park. 1.6 mile trail in Denton, Texas
Oak Cliff Nature Preserve. 6.5 mile trail in South Dallas, TX
There are many more. What are your favorite trails in DFW / North Texas?
Functional & Traditional Medicine, taking a total-body approach, combining nutrition, life, and modern medical testing.
As we teach in our Total Health Course,
There is no magic pill or prescription to dropping weight and maintaining a thinner waistline. Movement and Testosterone Replacement Therapy has shown to improve results in men on treatment. Visiting the gym a few times a week can promote a healthier lifestyle and get you closer to your fitness goals.
Medically peer reviewed by Jessica Zimmer, PA-C. Written by Our Editorial Team.
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Give us a call (817) 900-0304, email or sign-up through our online intake process if you would like to get started with treatment!
If you do have low testosterone it can be easily treated and monitored via telehealth with the same level of care as you would receive in our traditional clinic setting in Roanoke, Texas. Give us a call if you have any questions!