1. Maintain Those Muscles!
If you are running multiple times per week, you should be doing some sort of maintenance to keep those muscles working. I recommend foam rolling as a first step. Foam rolling is a good way to keep those muscles in working order in just 10 minutes a day. I prefer a high density foam roller or if you choose a textured foam roller, medium density will work. Foam rolling is easy; all you have to do is lay on the roller with your body positioned so that the muscle to be rolled out is in contact with the foam roller. Then you roll back and forth, moving your body as needed to access the entire muscle. When you find a spot that is particularly tight or sore, hold pressure on that spot for about 30-60 seconds, then continue to roll the muscle out. Be sure to avoid rolling directly over any boney areas. If you are a more visual learner there are plenty of how to videos on You Tube. If foam rolling does not resolve tender/sore/painful spots, I recommend seeing a Physical Therapist to further assess the issue and to perform hands on myofascial release to ease painful trigger points. It’s important that you do not ignore pain. Just because you can run through it, does not mean that you should!
2. Strengthen Those Muscles!
You cannot run yourself strong. As a matter of fact, hip weakness can directly contribute to injuries and poor performance, so strength training is an important part of a well-rounded running plan. If you want the most bang for your buck, I HIGHLY recommend starting with hip and core strength training. Of course, a full body strength routine including arms, chest, back, etc. is ideal, but if you are short on time, hips and core are a must!
3. Move Your Body In Many Different Ways
As much as you may want to, you cannot JUST run. If you want to run for a lifetime, you need to cross train so that you load the muscles in a different, low impact way, while still getting your heart rate up to promote cardiovascular fitness. My favorite is cycling/spin. Spin is a GREAT way to engage and strengthen the glutes, quads, hamstrings, and claves, plus it’s a great calorie burner! Other great options are lap swimming and elliptical.
4. Turn Your Rest Day Into An Opportunity
Active recovery is a great way to take a rest day while still moving your body. My favorite active recovery is yoga! It works on strength, stability, flexibility, range of motion, balance, breathing, and mindfulness. It also moves your body in ways that differ from running movement patterns making it the perfect way to thank your body for all the work it has done during the week while also improving skills that promote running performance. Plus, that savasana at the end is *Chef’s Kiss*!
So, in conclusion, if you want to run for a lifetime- or at least the next few years, muscle maintenance, strategic strengthening, and cross training are key. If you think that you may need a more hands on approach to maintaining your muscles or want a customized strengthening program through your training cycle, we offer maintenance sessions that address these areas. For more information, you can reach me at Rebecca@wholebodyfix.com.
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