You could do something like a launch matrix, you could do some active stretching, or you can do some foam rolling. Those are three ways that you can go about warming up your body for a run. In terms of how you want to approach foam rolling in this sense, you want to make sure that you go easy.
Those are the reasons that you would foam roll before a workout. One, going back to the blood flow thing, it can help certain areas that get very tight. That is going to increase your recovery for your next workout and that way, you can do your run the next day, because things have recovered a little bit quicker. The third thing that you would want to foam roll for potentially after a workout, is injury prevention.
One of the things that we can do, as foam rollers, is help put pressure and knead areas that maybe need to be rehabbed from an injury. If you have a calf injury, it could be something in your glute. Working your glut and loosening your glut, getting it to activate better, is going to help your calf. A lot of it depends on your unique situation, which is better or which is worse, and how much time you have. We could list out all these things, about all the benefits that you could do for anything, and then balance out what you have time for.
If you only have time for one, look at what your situation is, and make the best decision for you about what you might think is going to help your run the most.
With that said, I know I mentioned this yesterday, but remember that we are having that summit on August 17 and you can sign up for it at runnersconnect. These are modalities that we can look at and say, are we wasting our time with these, or are they helping? Is it foam rolling? Is it acupuncture? But if you are relatively new to foam rolling, how do you begin to incorporate this valuable training tool into your regimen now that we are in the heart of racing season?
Here are some guidelines to either get you off the starting blocks or softly refine your current routine. Race week is never the best time to add anything new—including a foam roller, which may be too hard, too small, or difficult to pack in your bag. Although a foam roller can be a great tool for warm-up, give yourself at least a week or two prior to a race to gently incorporate a foam roller as a consistent recovery tool after your workouts. Post-race is the time to begin experimenting with pre-workout foam roller techniques.
This is important because it helps to loosen up the joints, increase blood flow, gradually raise your heart rate, and prepares the body to perform exercises. Rolling on a foam roller or using one to massage muscles also increases blood flow to those areas and helps loosen up your body, making them an important part of a warm-up routine. They can also be used to reduce tension and pain in particularly tight areas by maintaining pressure on tender areas.
A practical example of this would be using a lacrosse ball to roll out tight hip flexors and a foam roller on the glutes to reduce tension and allow for a greater range of motion to perform squats. The good news is that we know foam rolling before a workout can improve the effectiveness and safety of your workout. The bad news is that exact time, sets, and protocol is still up in the air. However, there are some general guidelines you can follow:. These same techniques can also be used between sets during your workout to maintain mobility and pain reduction.
Scientific research recommends using a foam roller post-workout as well. This is a time when you can hold the roller on any tender spot that you feel for up to 90 seconds if needed.
Though the flexibility benefits are short-term and may last as little as two minutes, foam roller massage after a workout can reduce muscle soreness in the days following intense exercise and competition.
Some studies suggest that more dense massage tools, such as foam rollers with PVC interiors are superior to all foam. Personal Trainer. Orders Wishlist Address Profile Sign in. Same with the days, same with whether some people will ask to weight lift or to do strength training, you do it on your workout days; you do it on your easy days; your rest days. Now, getting a little bit more specific. Before the run, as you mentioned, you can work out those niggles.
You can loosen up any knots especially in your calves. They say the same about sports massage or deep tissue therapy or anything like that. Same goes with foam rolling because foam rolling, when it comes down to it, is really just self-applied massage. The same thing really applies there after you run.
Your muscles are warmed up, and this is kind of the classic way to do it, kind of the usual way. If I were talking to a beginner, someone who just starting to foam roll, I would definitely say that the best time for you to do it is after. The last thing you want to do is take a foam roller to it because you can irritate it even more. You just want to leave it alone and you want to focus more on ice and rest. Another huge one — and this is probably the most important thing I can say in this whole podcast is, you want to do it with proper foam.
I knew a guy who would foam roll for about half an hour before every single run, and that is ridiculous. If you want more information on the foam, go to runnersconnect.
If I was talking about ideals, it would be both. You would be doing it before and after. We work with people who have a profession and then run on the side.
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