WEEK 4 Turkey Trot 2017

WEEK 4 TURKEY TROT 2017 WITH TRACK DAY 5K Beginner Training Plan Starts. Monday is the first day of Week 4 of the 10-week plan. Your mileage is increasing, so getting in the Foam Roller session sometime this week becomes more important. If you have not yet performed this routine, you might be surprised at how it helps you to recover after a longer run. 

It’s best to start this practice early on in training, before your soft tissues (muscles and surrounding connective tissue) significantly ‘tighten’ from repeated cycles of micro-injury and repair. At a later point in training you will likely experience exquisite tenderness (otherwise known as pain) when the tight tissues are compressed by your body weight during rolling. 

Recommendations have included foam rolling immediately after running and every 24 hours on subsequent days as needed up to 72 hours (3 days later), to prevent delayed-onset of muscle soreness, called DOMS. 

Even though you might be able to grit your teeth and endure the DOMS, another reason to foam roll is that it can help prevent injury. This may be specially helpful if you are planning to run or exercise 24-72 hours after a tough long run.

A bonus of this session is that you work your arms, core, and upper body as well. If you're new to foam rolling, feeling a little DOMS in these areas the day afterward will be proof!  

I’ve confessed before that I find it best to hit my tightest spots (piriformis, calves, quads, back) prior to a long run and then hit all areas after the run. Personally, it lessened my need to ice sore areas after a really long and tough run.

If you find yourself forgetting it or skipping it due to lack of time, foam roll at least one time each week, after your toughest run. If foam rolling  helps you, there won't be need for reminders like these.

RUN HAPPY!

See the RESOURCES page for the plan calendar, track day schedule,and minutes to miles calculation.

Check out these research and trainer articles if you'd like to know more about foam rolling:

www.researchgate.net/publication/272165454_Foam_rolling_for_DOMS_and_dynamic_performance_measures
 
http://natajournals.org/doi/abs/10.4085/1062-6050-50.1.01
 
https://www.menshealth.com/fitness/injury-prevention-workout-plan
 
http://www.upmcmyhealthmatters.com/injury-prevention-the-foam-roller/
 
http://running.competitor.com/2014/02/injury-prevention/roll-away-injuries_35211

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