THE 4TH WEEK OF THE 10+ WEEK TURKEY TROT 2018 TRAINING PLAN STARTS Monday. 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.
Before learning about FR, after long runs I would attempt to ease post-run leg stiffness by sitting in an ice bath. I would prepare by putting on a bathing suit and a warm sweatshirt, and make a cup of hot tea to drink. I never lasted the recommended full 10 minutes in the bath. To those who think foam rolling is painful, I would argue that it in my experience it is much less uncomfortable than icing. Most importantly, I feel the rolling is more effective for me, and the icing is not.
Thus, it’s the motive behind my encouraging foam rolling!
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. Feeling a little DOMS in these areas the day afterward will be proof.
If you find yourself forgetting it or skipping it due to lack of time, foam roll at least one time each week. 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.
Try it, at least once, before skipping these sessions. The RESOURCES page lists some demonstrations.
RUN & MOVE HAPPY!
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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