THIS WEEK YOUR MILEAGE IS INCREASING yet again, to the point where you may be spending more than an hour running a full six miles. It is more important than ever to warm up with the flexibility routine (MRYTLs) and dynamic stretches before running. Even though foam rolling is scheduled on Fridays, this routine can be performed ANYTIME. Before, after, or before and after a long run.
I like to roll my piriformis muscle (butt on the roller), and calf and hamstring extensor muscles (back of legs and thighs on roller) before a run because I am typically tight in these areas. Afterwards I especially like to do my back and shoulders, and quadriceps and IT Band (roll on front and sides of thighs). The physical therapist who introduced me to this technique instructed me to roll initially over a large area 5-9 times, then when I found a specific area that was tender, roll about 15 more times. This may seem like self-torture. But ultimately, after rolling a sufficient number of sessions, those areas cease to be painful. Now I rarely can find a spot that causes me to catch my breath when I roll over it.
GOOD LUCK, you are on the way to reaching your goal of running a 10K race!!!
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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