Training Tips Tuesday #46: What Am I Doing For My Mobility Work?

Mobility work is so important to help you move through a full range of motion, both in your workouts and in everyday life. This helps prevent injuries by making sure you aren’t compensating for a tight joint by relying on other areas to take over. So let’s take a look at how I incorporate mobility work on a daily basis in ways that are easy and take less than 10 minutes.

Dynamic Warm Up

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Not only do I do dynamic warm ups before my runs but the NTC app also includes a short warm up section before getting into the main workout. For both, I go through a full range of motion that helps my body get warmed up and prepped for harder work plus it helps me realize any areas that are tighter than normal (usually from sitting at a desk all day long).

Check out my pre-run dynamic warm up routine!

Yoga and Stretches

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Lately, I’ve been drawn more to mobility focused yoga routines that flow from movement to movement instead of a static holding of positions. This means my body is going through a fuller range of motion, although it’s still mainly working on flexibility,

I’ve also been focused on using yoga poses in my post-run stretches to help with flexibility in specific spots: glutes, hips and IT band. These don’t fix mobility issues on their own but help improve the range of motion when used along with other forms of mobility work.

Check out how my love of yoga changed after I was done with marathon training.

Trigger Point Release and Foam Rolling

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These are my favorite forms of Self-Myofascial Release (SMR). I try to foam roll after every workout (although I’m less likely to that after my weight training sessions) and I do use a tennis ball to do trigger point release on my upper back a couple of times a week.

Check out what trigger point release is and what my foam rolling routine is!

How do you incorporate mobility work into your fitness routine?










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Training Tips Tuesday #41: Don't Ignore About Your Upper Body While Stretching

After my massage on Sunday, I realized how much I’d been ignoring my upper body when it came to stretching and foam rolling. I’ve already talked about how important upper body strength training is for running but along with that, you need to be stretching and foam rolling too. Even if your upper body doesn’t feel tight or sore.

As soon as my massage therapist start working on my upper body, she commented on how my shoulders were rolled forward. And then, after she had me flip over and was working on my shoulder and upper back, she found some tight spots deeper in my muscles. I didn’t even feel tight or sore! And, of course, I haven’t been doing much stretching (or any foam rolling) on my upper body.

Want some ideas for stretching your upper body? I have a list of some that you can do at work! I know that this is making me think more about stretching and foam rolling my upper body (especially after my strength training days) to keep my running form work correctly.

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How do I recover after a long run during marathon training?

Earlier this week, I talked about what my prep for my 19 mile long run looked like on Sunday. Today, I want to go over how I recovered from this run. Especially since I’ve been feeling more soreness when I’m not running and I’m trying to prevent any injuries.

Sunday’s 19 miles was an awesome run, a 10:54 average pace and the last three miles I speed up to right around race pace. But I knew I need to spend extra time on my recovery with the combination of running strong and the elevation.

One of the best thing about Mike picking me up from my long runs (besides not having to drive) is that he brings along a smoothie for me too. Even though I took in 400 calories worth of GUs on the run, I also burned approximately 1,600 calories. I always try to get in a good source of protein and carbs after a run (usually via a smoothie) but it’s most important after this run. This week’s smoothie was unflavored protein powder, a banana and a cup of mixed berries.

Once we got home, I got right to taking care of my body. I did the Runners Love Yoga post-run flow and I could tell how much my body had gone through. I could feel the stretch even more than usual especially with it came to stretching my calves and hips. Even after just ten minutes of yoga, I was feeling a little bit more loosened up so I moved onto foam rolling.

I’ve written before about my full-body foam rolling routine but what I really focused on after this long run was my legs. I wasn’t feeling any tightness in my upper body so I decided to focus on what was feeling sore. Between the full-sized foam roller and stick roller, I got in deep to my leg muscles and tried to hit them from multiple angles.

One thing I wish I had done was thrown my legs up against the wall. I did this regularly during Twin Cities Marathon training and it was a stretch for my hamstrings and also felt really relaxing to just lay with my feet up. I’m hoping to start incorporating this more in post-run recovery.

While I was doing my yoga and foam rolling, Mike was cooking me more food! I was starting to feel more hungry as I did my immediate post-run recovery so it was nice to finish up with it and have hot food waiting for me. My go-to post-run is usually a breakfast egg dish and this week it was avocado toast with two eggs over easy. I don’t really have the appetite for anything too heavy after a run but I do like to get in a decent amount of calories and a good mix of fat, proteins and carbs.

The rest of the day, I took it pretty easy. I soaked in an epsom salt bath after lunch and then napped for a couple of hours (with my legs propped up on a pillow). Mike was nice enough to cook dinner Sunday night so I just got to take Vinnie on an easy walk and relax the rest of the day. I pretty much take it easy after I’m done foam rolling and stretching, just hanging out in compression socks and watching TV.

What’s your post-long run routine? Let me know in the comments!

Training Tip Tuesday #6

This week’s Training TIp Tuesday is something new I tried before my Sunday run: pre-run foam rolling!

Like I mentioned in my week in review, I was so sore Sunday morning (since I had run 14 miles the day before). So I did a quick foam rolling routine (calves, hamstrings, glutes and quads) before starting my run. And it seemed to help.

Of course, it wasn’t a magical cure to my soreness but I was feeling better at the beginning of my run. Doing dynamic warm ups helped too but the foam roller helps loosen my up muscles and they functioned much better on my run.

Is foam rolling part of pre-run routine? Let me know in the comments how you incorporate it and how it helps you out!