Maximizing Performance: Effective Recovery Strategies for the High Intensity Tactical Operations

Originally posted to the O2X Human Performance Blog 24 October 2024

By, Dr. Colin Tomes – O2X Injury Prevention Specialist, CSCS, DPT, PT

Tactical work regardless of the specific role is highly demanding. High-intensity tactical operations, whether real-world or training related, can be extremely taxing for both the mind and the body. This short guide introduces a five-pronged approach to maximize recovery after strenuous training and/or operations and will close out with some tips on tracking progress. The key principles are hydration, refueling, sleep, mobility, and mindfulness.

Strategy 1: Hydrate

Adequate hydration makes the first item in this guide because after oxygen, water is the most precious life-sustaining resource. Dehydration not only reduces performance and slows recovery, but if left unchecked can also result in serious injury, illness, and even death. While staying hydrated or rehydrating after high-intensity operations may seem obvious and straightforward, Erik Bustillo has previously covered some key tips on the wide variety of drink options that might be used for recovery. He recommends consuming no less than 2.5 liters daily (This is equivalent to about 85 ounces or 9 cups).

However, keep in mind that more fluids are needed with physical activity and when sweat rate increases. Fluid needs are even higher in adverse conditions such as high heat and humidity, and when packs, protective gear, or other equipment is worn. However, overhydration is also a danger, even after high-intensity operations. Excessive fluid intake can stress the kidneys and bowels. A great way to gauge hydration is by keeping urine color in the pale straw color.

Strategy 2: Refuel

High-intensity operations may delay or eliminate regularly healthy food intake and can demand extreme energy requirements. It should come as no surprise that eating comes next in this quick recovery guide. Research tells us that extreme military training, as one example, may lead operators to burn 3,000-4,000 calories per day [1]. In another example, wildland firefighters may burn up to 6,000 calories per day [2], as much as a tour de France cyclist. During operations, however, eating that many calories (the equivalent of 5-10 Big Macs) is impractical. This results in a calorie deficit, in which the body is using its stores of carbohydrates (located in the muscles and liver) and fats to maintain activity.

It is critical to restore these reserves once extreme training or operations are complete. Kelli Reese provides a detailed overview of lean protein sources, their importance, and some meal prep ideas. While highly rigorous tactical operations may happen without warning in some professions, they can sometimes be planned, allowing professionals the opportunity to plan some recovery foods ahead of time. Mindfulness and forward-thinking meal planning can be key contributors to long-term success.

While protein is certainly crucial for recovery, carbohydrates should not be overlooked. Targeting nutrient-dense, complex carbohydrate sources can replenish carbohydrate levels in the muscles and liver quickly [3]. Examples include whole grains and sweet potatoes that when paired with lean proteins (e.g. chicken breasts, salmon), accelerate return to operations and training after a challenging operation.

Strategy 3: Sleep

The old mantra rings true, rest is best. This is backed by an abundance of great resources on how to optimize sleep when it is permitted, such as in Ashlee McKeon’s guide. One of the most important considerations about sleep is the cultural approach: is lack of sleep seen as a point of pride? Critically evaluate these assumptions or cultural norms and push back where possible. Sufficient high-quality sleep is one of the single most effective ways to recover and perform.

To make the most of your sleep when opportunities for rest may be scarce, look first to culprits that might be disruptive; specifically, alcohol, tobacco, and caffeine which may be interfering with effective, restorative sleep. While coffee can actually be a great tool for feeling energized throughout training or operations, too much caffeine (>400mg per day) can cause sleep disruptions [4]. Basic sleep hygiene strategies, like keeping the room cool, dark, and quiet, and staying off screens before bed can also help shorten recovery time. Keep these tips in mind particularly after highly demanding operations that may necessitate lost sleep.

Strategy 4: Mobility and mindfulness

In this guide, mobility and mindfulness are incorporated together. While each approach merits its own guide, in tactical settings, recovery must often be cut short to accommodate for the next vital training or operational demand. Therefore, stacking some strategies together can be beneficial for the time-strapped operator.

Mobility refers to the capacity to move joints through their full range of motion without pain or dysfunction. One example of mobility work is stretching and has been coveredpreviously on the O2X blog and is worth reviewing.

Stretching might be paired with a mindfulness, meditation, or prayer practice in which deliberate choices about breathing, mental focus or attention and physical movement are made to slow and calm the overall human system. Intentional relaxation combined with mobility training can be a great tool for getting the most out of limited recovery time.

Strategy 5: Track your progress

To close out this guide, consider ways to track or measure progress and have confidence in knowing if a true recovery state has been achieved. While there are many technologies available claiming to measure recovery through various sensors and algorithms, there are also some cost-free ways to track and measure recovery. Simple self-checks can go a long way in this regard. The combination of urine color and output (remember, pale straw color) perceived muscular soreness, and perceived tiredness or fogginess along with resting heart rate or heart rate variability (HRV) can provide substantial information on overall recovery state [5]. In addition, consider measures of muscular power, a great way to assess fatigue [6]. Simply measuring maximum vertical jump height and looking for changes every day can help guide training and recovery. Consider tracking your progress via journaling, or even a notes app on your mobile phone.

References:

McAdam, J., et al. (2018). Estimation of energy balance and training volume during Army Initial Entry Training. Journal of the International Society of Sports Nutrition, 15, 1-9. https://doi.org/10.1186/s12970-018-0213-z

Heil, D. P. (2002). Estimating energy expenditure in wildland firefighters using a physical activity monitor. Applied Ergonomics, 33(5), 405-413. https://doi.org/10.1016/S0003-6870(02)00024-0

Ivy, J. (1998). Glycogen resynthesis after exercise: Effect of carbohydrate intake. International Journal of Sports Medicine, 19(S 2), S142-S145. https://doi.org/10.1055/s-2007-971982

Ruxton, C. H. (2008). The impact of caffeine on mood, cognitive function, performance, and hydration: A review of benefits and risks. Nutrition Bulletin, 33(1), 15-25. https://doi.org/10.1111/j.1467-3010.2007.00665.x

Tramel, W., et al. (2023). An examination of subjective and objective measures of stress in tactical populations: A scoping review. Healthcare, MDPI. https://doi.org/10.3390/healthcare11100318

Vieira, A., & Tufano, J. J. (2021). Reactive strength index-modified: Reliability, between-group comparison, and relationship between its associated variables. Biology of Sport, 38(3), 451-457. https://doi.org/10.5114/biolsport.2021.101845

About O2X Injury Prevention Specialist Colin Tomes:

Colin Tomes is an O2X Injury Prevention Specialist. Colin is also a Professor, PhD Candidate, Physical Therapist, Certified Athletic Trainer, and Strength and Conditioning Specialist. His interest in getting 1% better every day began when he enlisted in the US Air Force, with the objective of training to join a front-line combat team. Although he was medically discharged from service for chronic training injuries, during rehabilitation, he developed an interest in learning everything he could about health, wellness and human performance. This led to a bachelor’s degree in Athletic Training, during which he certified not only as an ATC, but as an NSCA TSAC-F and conducted research at Bond University with the Tactical Research Unit and New South Wales Police Force. From there, he attended Physical Therapy school to earn his DPT at Bond University, conducting additional clinical and research work with the New South Wales Police and Royal New Zealand Police Academy. Colin also certified as a CSCS after PT school and is now currently a PhD Candidate at Bond University.

About O2X Human Performance:

O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.

Running

Running is an essential activity for all tactical athletes, however, while the vast majority of athletes in tennis, baseball, golf or other sports will seek to refine technique through a coach or other expert, few recreational runners ever will, and many tactical athletes take the ability as a simple given. The human body was evolved to run barefoot for extended periods over complex natural terrain, but tactical professionals often operate in modern environments and seldom perform any work without external load and with some form of protective footwear. The importance of developing and refining running technique for the tactical professional cannot be overstated; the forces encountered during running often go overlooked but can be extreme; up to 7x the runner’s body weight can be transmitted with each step. Further, overuse injuries account for upwards of 70% of work-related injuries in tactical settings, and many of those are attributable to activities that involve running. While written material cannot replace quality training sessions with an experienced coach, understanding the foundational theory and concepts that underly running and gait can provide personnel an informed starting point.

Any gait, regardless of speed; running or walking, can be decomposed into two key phases: the stance phase and the swing phase. In running, a third phase briefly appears known as flight phase, during which neither foot is in contact with the ground. The two main phases, stance and swing, occur alternately from leg to leg between support and propulsion (stance phase) and forward movement (swing phase). Both phases occur at the same time as the runner or walker progresses. The swing or flight phase ends with ‘initial contact’. This is the point at which the foot touches the ground and the exact point of the foot that makes initial contact varies across the foot from heel to toe, depending on the movement strategy used. In walking, heel contact is expected and is actually the most efficient strategy, allowing energy to be stored and transmitted within the foot, much like a spring, through a process known as the windlass mechanism. In running however, the strategy of landing heel first is detrimental; instead of efficiently storing and transferring forces, landing heel first at higher speeds actually acts as a ‘brake’ slowing the runner and directing forces back against the intended direction of movement. Excessive heel strike is the result of excessively increasing stride length as a means of increasing forward speed, but ultimately impairs the runner. However, modern running surfaces, footwear and other technologies have blunted our ability to detect these inefficient techniques; many running shoes and boots offer a thick heel to absorb impact, stiff soles and shanks to compensate for weak muscles within the foot itself and layers of foam and molded insoles dull feedback and perception of running technique and surface characteristics. As a result, without specific training, running technique is often insufficiently developed, and when equipment fails or the environment changes, weaknesses in movement efficiency are exposed. In a tactical environment, this could result in separation from training, an operational failure, or the difference between life and death.

Fortunately, there has been much scientific and clinical work done to support improving running technique and efficiency. Research has shown in Olympic and other high-level athletes that reducing excessive heel strike by shortening stride length and increasing stride frequency can improve performance and reduce overuse injury. This is possible because shorter, faster strides align forces more closely with the intended direction of motion; excessively long strides with heel strike for a given speed create more work for the hamstrings – not only must these muscles absorb load while landing at the end of the flight phase, they must then switch quickly into force generation for the next step. Avoiding excessive heel contact allows the hamstrings to perform less eccentric work, increasing efficiency and reducing wear and tear. As a result, elite level athletes tend to adopt a cadence at or above 170 steps/min, regardless of the event; sprinters, middle distance, marathon runners and beyond all generally self-select this pace to maximize efficiency and stride length for the given average speed of their event. The difference between running objective and performance lies in the power delivered during each stride; the 800m champion will use a much longer stride delivered with more power than the runner chasing a 2-hour marathon, but the steps made per minute does not change between runners and the foot contact primarily shifts only from the toes (sprinters) to the midfoot (distance runners), rather than to the heel.

While intervention for inefficient or injury-prone runners is best managed by a qualified provider or skilled coach, an individual runner can still perform some rudimentary self-diagnosis to move towards a healthier running strategy. As before, the transmission of forces through the body is key, and can be broken down categorically into mobility, stability and movement.

Mobility can be thought of as the extent of flexibility and pliability of the joints and tissues. Athletes who are naturally very limber tend to absorb forces poorly because their joints and tissues move too freely to direct running forces. While they may need to develop their lower kinetic chain stability, they often naturally have sufficient mobility to negotiate uneven terrain efficiently. To quickly examine yourself for excessive mobility, consider if you are generally unsure of what caused your injuries, if you feel more pain the longer you work or exercise, trip or fall more frequently than expected or notice that your muscles tend to shake or quiver when exercising.

Athletes who are naturally stiff have limited flexibility and mobility, and tend to absorb and transmit forces well. They are less likely to over-stride and produce excessive heel strike but may lack ankle or hip mobility needed for negotiating uneven terrain. To quickly examine yourself for insufficient mobility, consider if pain tends to feel like a tightness or stiffness, stretching is generally uncomfortable, and you are slowest in the morning and prefer exercising later in the day.

Movement is a function of both mobility and stability; sufficient mobility to achieve motion where and when it is desired, but also sufficient stability to support desired motion while suppressing unwanted motion. Quality movement comes from a strong, highly developed interaction between the motor centers of the brain and the muscles and joints involved. This is forged with many hours of consistent high-quality practice. In the case of running, many hours of practice with good technique and without fatigue are needed. While the ankles and hips must be sufficiently mobile to maximize efficiency, the pelvis and trunk must be sufficiently stable to permit efficient transfer of energy between the limbs.

To begin training for more efficient running, start by training for shorter periods of time to limit fatigue, which hinders the development of good technique. train for a shorter stride length to maximize mid-foot contact. Run with a metronome to target at least 170 steps/min, regardless of speed. Increase speed and distance only to the extent that good form can be maintained.