POST-RUN STRETCHES, FOAM ROLLING, AND DEAD BUGS FOR 2023 TURKEY TROT PREP

PKS with famous Chaparral 2 race car at the Permian Basin Petroleum Museam Midland TX. 2017. All right reserved.

 AFTER RUN STRETCHES, FOAM ROLLING, AND DEAD BUGS for Earned Runs Turkey Trot Preparation Plan 2023  The details of Earned Runs’ 22-Day Turkey Trot Preparation Plan include preparing for your walk-run sessions with MYRTLs, then following up with stretches, and intermittently performing a foam rolling routine and dead bug exercise.
 
MYRTLs were discussed in the previous post. This post will provide a link with information about post-run stretches and how to perform them, and other links to demonstrate foam rolling and dead bugs.
 
Post-Run Stretches
Andrea Gaini wrote a piece for RunnersWorld.com that demonstrates commonly prescribed moves. THESE ARE STATIC STRETCHES. The broader topic of stretching is very complex. If you care to read an in-depth discussion about static versus dynamic stretches and when to perform them check out a previous ER post (https://www.earned-runs.com/blog/science-friday-static-stretching).* 
 
Foam Rolling:
Bob and Brad are physical therapists that together offer solid advice on musculoskeletal issues of importance to runners and walkers as well as just about anyone. They are the first source I look to for safe and practical ways to accomplish training goals or fix problems that require exercises or other PT moves. Check out their version of the routine if you’re new to this post-exercise or pre-exercise warm-up technique. See another link below or check out the RESOURCES page for more links. Michael Easter has a piece on how foam rolling works  that is referenced in a previous ER post.

Urban Kick YouTube
https://www.youtube.com/watch?v=WCj1dvTwOF0

Dead Bug
The DB exercise strengthens your CORE - abdomen and lower back. I learned this move  using a stability/Swiss ball. The Juniper Physical Therapy video shows how to perform the DB with a ball. The Crossfit demonstration shows how to make the exercise easier then progressively more difficult, and using a block. I learned using a ball held in place by one leg and opposite hand and  holding the position of one leg/one arm down for a count of 3-5! Read a previous RESOURCES page article for more discussion on the importance of core stability.

(The image above reflects the discussion in the RESOURCES article about the importance to running of having a strong body chassis like an automobile https://strengthrunning.com/2011/11/dont-let-your-engine-outpace-your-chassis-how-to-build-a-strong-body/)
 
RUN & MOVE HAPPY!

*My personal approach to stretching is to perform several passive (referred to here as post-run) stretches before getting out of bed most mornings to help with overall flexibility and mobility as an older high mileage runner, and to help prevent plantar fasciitis, which I am prone to develop. I usually run more than an hour after performing them, and except rarely, will not be focused on performance in a race. Dynamic stretches are done just as I'm heading out to run.

Bob and Brad Physical Therapists Foam Roll Routine
https://www.youtube.com/watch?v=TvTNfKMreMM

Michael Easter for MensHealth.com
https://www.menshealth.com/fitness/a19515618/truth-about-foam-rolling/

Juniper Physical Therapy & Fitness
https://www.youtube.com/watch?v=jxmI_l7sTSw

Monica Ksel: Dead Bug with Stability ball
https://www.youtube.com/watch?v=bUfeEgFly8w
 
CrossFit Lakeland Dead Bug Progression
(easy - difficult)
https://www.youtube.com/watch?v=UR_lWjVpfAM
 
NeckandBack.ca Beginner Dead Bug without ball
https://www.youtube.com/watch?v=LrvQ5deTBMY
 
Robert Gillanders Dead Bug Progression; legs only to legs plus arms
https://www.youtube.com/watch?v=8NBNM8haZx0
 
https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/

Earned Runs Core strength BLOG post (updated 11/14, 2023)
https://www.earned-runs.com/blog/science-friday-static-stretching