Training Tips

I am not an expert by any means; but I have a lot of experience in the field of running.

This page is a compilation of my experiences and hopefully can

IMPROVE YOUR RUNNING ENDURANCE:

If your goal is to improve your endurance, then go for your run before your strength training. To produce an effective training stimulus, your muscles should be rested before long and/or intensive running sessions.

Man tying his shoes

Tired muscles prior to running negatively impact your economy of movement and your running form. This can then lead to strain and overuse injuries in your joints and muscles.

When you feel like you simply must go running after a strength workout, then make sure to keep your run short and the intensity low in the basic endurance zone.

RECOVERY:

Early in my running ‘career’ I neglected recovery. I was always a fan of the static stretched that I was taught in high school. Mainly because they were easy and passive, but also because like every human; its what I was taught.

What I have found in recent years though, is that there is more to recovery than just stretching. Foam rolling (also called myofascial release) is not just sopme hoighty thing people do in posh fitness clubs or on television (although ironically I have a #Runtastic Youtube video on the bottom of this post.) Foam Rolling is designed to work out the “knots” in your muscles.

You could compare the practice to self-massage. For the technical person that I assume you are, the ‘proper’ term for “knots” are trigger points or myofascial adhesions.
Fascia is a form of connective tissue that wraps and bundles muscles (myo) together. Myofascial adhesions can develop through stress, training, overuse, underuse, movement imbalances and injuries.

They are essentially points of constant tension and addressing them can have a positive effect on your workouts. Ignoring them can lead to further dysfunction and may perpetuate and/or cause injury.

When to Perform

Foam rolling can be performed prior to and after your workouts. When applying prior to your workout, only focus on problematic areas. Remember, foam rolling is designed to reduce tension and relax a muscle. Doing this to a healthy muscle may relax it to the point of being less effective during your workout. But for muscles that carry excessive tension, spending time on the front end of training can help reduce poor and imbalanced movements during your workout. Post-workout rolling can focus on all of major muscles worked, with an extra emphasis on the areas that appear problematic.

Foam rolling is one strategy that can help improve symmetry in the body. By taking a few minutes during each workout (and each day if necessary) to work out adhesions, you can help prepare for, and recover from, exercise more effectively. Tension can be released from the area, while blood flow and nutrients can increase, leading to healthier muscle tissue and a more effective fitness program.

Adapted from https://www.acefitness.org/

Let the showdown begin:

The Foam Roller The Stick
Uses body weight for pressure Uses hands to push stick into muscle
Good for holding over trigger points Good for rolling across muscle
Comes in different firmnesses Comes in different lengths
Good for use at home or gym Good for travel or portable use
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