|Battle womb of a 20 miler|
|Battle womb #2 from a 20 miler|
Training Exercise: Foam Rolling. Foam rolling is a great way to increase blood flow to all your muscles. It may feel a little uncomfortable the first time rolling because tightness that hasn't been worked out in your muscles. The breaking of the muscle fascia (the connective tissue that is on top of the muscles) mimics the feeling of a deep tissue massage. Breaking the fascia helps increase blood flow to the muscles, reduces soreness/tightness, and may increase flexibility. Try foam rolling before and after a workout and/or hard run. You will feel better and will have a new addiction.
Basic Foam Rolling:
- Pick a muscle you want to roll. You can roll your upper back, shoulders, hamstrings, quadriceps, IT band, and even your calves.
- We will use your hamstrings as the example: While sitting on the floor, place the foam roller under on of your legs while your hamstrings are rested on the roller.
- Lift your hips off the ground, using your hands to support you. One leg will be on the roller.
- Now walk your leg up and down the roller with your hands behind you. As you roll you will feel the tissue breaking up in your hamstrings.
- Roll until you feel it is acceptable. Then switch legs and then muscles.
|Hamstring Foal Rolling Position|
*You can also use a tennis ball or golf ball to break up the muscle fascia as well. Instead of rolling on the ball you will apply pressure on the ball in your hand and move it up and down, as you would with foam rolling.
Training Tip: Rest is just as important to training as the actual running. It allows your body to recover from the constant pounding and stress you have applied on your muscles and bones weekly. The impact of running (or working out) breaks down muscles fibers in order to build the muscles up and make stronger. The rest period is when the muscle fibers build back up in strength. If rest is never taken, then the muscles remain in a stage of fatigue and more harm can be caused than good. Depending on your training regimen your tapering period may be longer or shorter than others. It's all based on an individual basis. You know your body best, so if you feel like you need an extra day of rest, take it. If you feel like you need an extra week of tapering before the race, take it.
Training Songs: Many people ask me what gets me through 20 miles and all those long runs?! My answer: Good tunes within numerous genres! You need the ups and downs! Enjoy!
1. Cough Syrup- Young The Giant
2. Dedication of My Ex- Lloyd ft. Andre 3000
3. Slow Down Baby- Christina Aguilera
4. Sound of Freedom- Bob Sinclair
5. Sexy and I Know It- LMFAO
RR (Runner's Roux) Lagniappe: Healthy eating is just as important as exercise! On that note, I competed in the Southeastern regional Aetna Healthy Food Fight competition at Taste of Atlanta. I cooked my delicious and healthy Pumpkin Butternut Squash Chili with Turkey. It's a very hearty, healthy, and Fall comfort dish! It was my first time in a cooking competition, and I had a blast cooking for the judges, head chef, and festival-goers! Remember a healthy person makes a happy person! :-)
|Ready to be judged!|
Jayme Bergeron, BS
ACSM Health Fitness Specialist