For every one hour that I run in a week, I make it a point to spend at least an equal amount of time, an hour, working on my body preparing it for the run and recovering afterwards. Preparation includes strengthening and conditioning of the muscles, and recovery includes rest, restoration and active care. While rest is the most effective form of recovery, there is a need to also do a more active form of recovery. That includes yoga, massages and lighter form of activity.
I don’t think I have run a single day, wherein some part of my body hasn’t felt some pain. That pain is almost always an indicator for me to put some extra care to that part of the body. From the foot to the jaw, every part of the body at some time or the other needed additional care.
One thing I have learnt is when running, it is of utmost importance to be acutely aware of the body. A wandering mind that is not aware of the body is many times more likely to attract injuries. Our body has a way of signaling the injuries before they manifest. And by keeping the attention on the body, on the pain, on the signals, I have learnt to care for the problems mostly before they become major. Touchwood!
Over the next few months, I will from time to time focus on how I care for various muscle groups and lessons learnt. And I owe a big debt of gratitude to many teachers all around the running and yoga community.
Today I would like to make a mention of the immense help that a foam roller has done to my running.
Every day that I run, and on some non-running days too, I spend a few minutes running the foam roller on my legs, lower back, hip and calves.
Do google and youtube for a proper medical/scientific explanation of how a foam roller works.
This little piece of magic has helped me heal an acute IT band (knee) pain in less than 10 days and for months on now, a 5 minute foam roller session on the day of the run, has cured the legs of all fatigue and tiredness every single time. From runs of 10 miles to 30 miles – the foam roller after the run has worked wonders in getting the muscles in the lower body circulating again and absorb away the fatigue within minutes.
That immediate release and preventing the muscles from tightening up for extended periods, also goes a long way in preventing injuries from building up.
Until next time!
Run Diaries 