The Treadmill that Saved Marathon Training

If you read my marathon story, you got a brief homage to my treadmill, but it really doesn't do it justice. For starters, I am an outdoor runner. I learned to run during a drought, through a very hot summer. I hated treadmills and only relinquished the fight to run inside after TWO close calls running outside near sunset in fall/winter. At that time, I joined Lifetime Run and used the gym treadmills. If  you haven't heard about it, Lifetime Run is a great way to get to know other runners, keep yourself accountable by weekly social runs, and really get the chance to mentor or be mentored by another runner. I personally help newer runners to improve and motivate them toward new running goals. If you have a Lifetime Run group in your area, I highly suggest checking it out. Anyway, I digress....

It was summer of 2013 when I started to consider running a marathon and stumbling across the article for medals I found the Little Rock Marathon. I was sold, if I was going to run a marathon, it would be the one with a big honkin' medal I could brag about for years. I looked up the date. CRAP! An early March marathon meant training through the winter. Yuck! That meant short days, cold weather and the possibility of ice and snow. Despite the idea of training through winter I signed up for the race.

I was a couple months later when I heard something about the Farmer's Almanac predicting an especially harsh winter. DOUBLE CRAP! That was about September and I then began to plan my training. I needed a treadmill and not just any Walmart special....I needed something that could take the mileage necessary to train for a marathon. I run tested treadmills at secondhand sporting goods stores but found a lot of overpriced aged models. I went online to try and research what models would be best for me and found Treadmill Doctor. This website was a wealth of information and contained unbiased reviews of all sorts of treadmills by price range. If you're in the market for a treadmill, this is the place to start looking for your best model option. It's also where I found and fell in love with the NordicTrack C1750 model. It had everything I needed: a strong motor, a wide and long belt/platform, a reliable cushioning system, and the mechanics necessary to take the kind of beating marathon training would dish out.

 

http://www.nordictrack.com/fitness/en/NordicTrack/Treadmills/commercial-1750-1

Not to mention, it had two things I absolutely wanted as my own guilty pleasure: the ability to run downhill and the iFit screen. I wanted this for one reason and one reason only, so I didn't get bored with running on a human hamster wheel. The iFit allowed me to run maps. I could run a course during training and it would automatically adjust the incline and decline as I ran. I was amazed and just had to have this fabulous, wonderous thing that made running inside less mind-numbingly dull!

The only hang up was that this treadmill was well out of my price range at $1,500. I had about $700 to spend on a treadmill and it was looking more and more like I was going to have to settle on the Walmart du jour. I searched Craigslist and eBay for options and stumbled across a C1750 for sale on eBay. It was another runner who was moving and needed the money. It had a full extended warranty and only 40 miles logged on it! That is either amazing luck or perfect timing. She wanted $1,100 for it. Still too expensive. I offered $700. No deal. I was lucky enough to talk with her and explain that i was going to be training for my first marathon and she really wanted to see her treadmill go to another runner who would really appreciate it. BINGO!!!! We settled on $900. $900 with full warranty for the exact model I had been drooling over!?!? HECK YEAH!!!!!

I got my C1750 around the end of September and immediately used the iFit maps to run my relay legs of the Bourbon Chase. I was able to train for the terrain of my event that was a state away! I was in love!!! Of course, winter approached and so did marathon training. The Farmer's Almanac was right and we endured one of the coldest, snowiest winters on record. My training went on, day in and day out, in the semi-comfort of my unheated garage. I ran beaches and Amazon rainforests on iFit. I even programmed in 5 mile sections of the Little Rock Marathon and ran it bit by bit to get acquainted with the course. The constant elevation change kept things interesting and seeing my progress on Google maps gave me something to look at besides the walls. I even added my iPad to the holder and ran while watching YouTube videos with "epic music"

It all helped the time pass and take my mind off of the fact that I was running on a treadmill. That was probably the only thing that made my 20 mile training run bearable indoors and I couldn't have made it had it not been for the amazing timing and luck that landed my dream treadmill. Don't get me wrong, I'm still an outdoor runner and have been beyond ready for spring to get here, but now when it's cold or rainy I don't hesitate to hop on the treadmill instead of bum about the weather.

Get your own C1750 here.

The Marathon

I've often laughed at the internet meme that says:

but the truth of it is that a runner wants to shout it to the world. It's a huge milestone for them and it is the climax and result of months of training and dedication to achieving this one event. Sure, to many it's hours of mind-numbing one-foot-in-front-of-the-other body-pounding boredom, for for those few dedicated souls it is a life changer.

It's been a couple years since I started running and after a few half marathons I thought that running at least one full marathon in my lifetime was one of the next goals on my bucket list. In order to figure out which race to do, I took to the internet and it wasn't long before I heard about the monstrosity of a medal earned at Little Rock: Retire the Finishers Medal? I was sold and only that much more convinced when I found out this year's race theme was super heroes. The medal was epic, literally, and almost as big as a dinner plate but twice as heavy.

So I signed up the same day registration opened and managed to get a couple of friends to join me as well. Now comes the part where I get my personal marathon story off my chest, float it out to the internet and hopefully quench the desire to tell any and every person I meet about running a marathon. If they ask - sure I'll rattle off my personal "epic" tale, but only if they ask for it.

My story really begins November 9th. It was the day I ran the South Carolina Spartan Beast. I was earning my Trifecta during over 12+ miles of hilly trails. If you've never heard of a Spartan Race, first of all come out from under that rock under which you've been living and check out Spartan Race.  At the end of the race, you jump over fire and blast past pugil stick-wielding Spartans to finish the race. Well, I jumped but misjudged how wide the fire was, essentially catching my heel on a log and rolling my ankle. My finish was a dismal limping to the medic tent after crossing the finish line. Two days later I found out it was a two severe sprains. This all happened a day before my marathon training was supposed to begin....

For the next four weeks, I limped along in a walking boot, frustrated because I couldn't run. I felt like Igor as I hobbled along at my weekly Run Club meetings. I made it my goal to run a mile by Christmas and with the help of my brother's girlfriend (a physical therapist and runner) I was armed with the strength and resistance exercises I needed to rebuild my ankle day by day. By my birthday, December 7th, I took my first jogging steps. It was only a quarter mile, but it was weeks before the sports med doctor said I'd be able to do anything. Day after day, I focused on rebuilding and strengthening and by Christmas I had run a mile! 

At that point, it was time to set my sights again on the marathon, which was March 2nd. I lost a month of training and my mileage was going to be impaired by a still weak ankle, but I would run what I could and walk when I had to. I kept my runs on the treadmill because I couldn't trust my ankle should I get too far from home. 

January hit, along with the Polar Vortex, dumping inch after inch of snow and beyond frigid temperatures on our area. Records were broken, heating bills forced the thought of selling first born children, and I kept my focus on Little Rock. I put that poor treadmill through a lot of use, including that dreaded 20 mile long run. Many wondered how I could stand to run so long on the "human hamster wheel" but I can honestly say I love my treadmill (which I'll have to post about later on).

 I finally caught a break in February, during the taper. My final long run (only 8 miles) came on a day we got a "heat wave" with temps in the 50s. This was it - my dress rehearsal. I donned my race day costume: a Superman tank with cape, arm sleeves, and a SkirtSports capris. Now I relished my first real run after my injury but that first run outside after spraining my ankle was so freeing. After being cooped up inside on the treadmill, it was so awe-inspiring to feel the wind, the sun, and the pavement with each step. Sure, there was still snow on the ground, but the sun warmed me and after the first mile, the 50 degree weather felt more like 70. I was ready.

By the time race weekend approached, temps were reportedly going to be in the mid-to-high 40s...not too far off from that great 8 mile run. I was excited. Days to go and suddenly rain chances entered the picture. PANIC! I've trained indoors. Sure, I've run in the rain - in warmer weather. I quickly researched my options: 50by25  Competitor   Runners Connect

 I added a hat to my arsenal and ended up buying a disposable tyvek rain jacket at the expo. But, the expo (the day before the race) had beautiful weather. 57 and sunny...it was the first time we'd seen anything green since fall and new weather forecasts were saying the rain and cooler temps would hold off until noon. 

Race day morning arrived and the weather appeared as though it was going to cooperate, with rain chances at 30% until closer to noon. We stayed at a Comfort Inn about 15 minutes from the start location. It was very affordable and very clean, but the neighborhood it was located in was run down. As we left the hotel to head for the race, we encountered three people arguing just outside the parking lot. We minded our own business until one of the guys threw the woman down to the ground and started beating her. As I deliberated whether it was a situation that required me to pull out my 9mm for the first time ever, my friend Jennifer dawned her full "Mommy mode". Shaking her finger at the guy and yelling at the top her lungs I was ready for this thug to come after us next. 

This grown man, dressed like he was all big and bad, suddenly took on the persona of a toddler in full tantrum. He stomped the ground and argued back "but she took my stuff!" 
Jennifer, not to back down, retorted "but that's not how you treat a lady!"
     "But she took my wallet!" he yelled again.
   "I don't care! That's not how you treat a lady!!!" Jennifer replied. 
Now, I can only imagine what this guy thought. Here were three white girls, obviously not fitting in with the neighborhood, but how do you argue with three chicks decked out like Wonder Woman, Superman, and Batman?!? 

I'm sure there would have been more said if we were dressed normally, but there's something about arguing with a super hero - even if it's just a costume - that says I'm not going to win this fight. He and his friend walked away and the woman left in the opposite direction, without even a single "thank you."  Needless to say, our marathon morning started epically!

We got to the start with plenty of time to spare and snapped a few photos. At 15 minutes before the start, the rain began. I was lucky to have my rain jacket and my friends quickly dawned some garbage bags to keep dry. After all, it was still fairly warm and it wasn't raining that hard. We stood in our corral, in the rain, and waited with nervous anticipation, still flying high in that mornings heroic moment. 

The race began in waves, released one corral at a time. Being in Corral H, suddenly meant we had an additional half hour wait before we could go. Slowly, our corral edged closer to begin. FINALLY, we were off and the first couple miles were great...except the rain stopped and I was quickly heating up. At mile 3 I made the mistake of tossing my tyvek rain jacket to the side...a decision I would later regret. 

By mile 6 the rain resumed, soaking our clothes, but at least it wasn't freezing. Then the temps began to sink. At mile 11, we headed into the wind, bitter and chilling I fought the temptation to take the 13.1 split and settle on the half marathon. The wind stung against my wet skin but Jennifer was there to help convince me to keep pushing. That fateful turn at mile 12 cut the wind and helped renew my goals of the marathon. 

 At the half split, we saw the temp displayed on a bank clock: 35 degrees. We had run through a 20 degree drop and increasing rain - no wonder it felt so much harder than planned. We plodded along, tackling the long uphill ascent at mile 14. By mile 16 we had a renewed energy despite the increasing rain and kept a steady pace...when suddenly volunteers at a water station started yelling that the race was cancelled. 

WHAT!?!? 

No!!! That's not fair. I'm not quitting. As we passed, more rumors trickled through from passing volunteers and other runners in bits and pieces.

Incoming storm.....black flagged.....buses coming......no medals......

We kept going. If we were being reigned in we were going to get as far as we could before it happened. At mile 18, we finally had admit defeat. A police officer blocked the course. "Your race is cancelled due to an incoming storm. You're being diverted to Walmart where buses will pick you up and take you to the finish line. You cannot continue on the course. They've already closed the water stations and picked up the cones and mats." 

Defeated, we took the diverted course to Walmart. Once there, we spotted a few others running past the parking lot. That's when we saw it, like some beacon of hope. It was a course mile marker. Jennifer and I quickly made the decision to keep going. We didn't want to wait around, getting chilled by the wait for the bus. We took off to finish the final few miles of the course and finish our race. It was bittersweet. We didn't get 26.2 miles of our marathon. In fact, by counting the trek back to the car after the finish line, we were logged at 24 miles. I had my medal but I didn't feel like I really ran that marathon. 

The storm had finally hit on our walk back to the car. Pelting rain and lightning seemed like a fitting end to the feelings that I was so close but so far from my goal. We hopped in the car and tried to get ahead of the storm for our 10 hour drive back to Indiana. After a couple hours, conditions deteriorated to freezing rain and the passing trees and roads became an ice-coated mess. We quickly found a hotel in Memphis for the night....a hotel with a fitness center. After finally getting into some dry clothes and refueling our bodies I became determined to earn that huge chunk of metal hung around my neck at the finish line. 

I limped downstairs to the fitness center and with every painful step completed that final 2.2 miles on the treadmill. Every step shook with pain as my legs had already become stiff and swollen from the run, but that pain was earned to me. It was feeling that completion of that marathon and knowing that had we been allowed to continue I would have finished. In retrospect, it seems fitting that I finished my marathon the same way I trained - on the treadmill...and while I'm still stiff and sore three days later as I write this, I'm already planning on doing it again next year to finish the course I couldn't this year.

INJURED!!!

I'd like to blame everything but myself for being unable to run for at least three weeks. Truth is it's probably a combination of things, both my own and outside factors. I've been running weekly for a year now (usually 3-4 times per week). I've added cycling on my off days the last two weeks. I wrecked my bike the day before my event this weekend scraping up my left side and bruising just about everything.

The day started out fine. No pain, no worries....this 5k obstacle course was going to be a piece of cake. About half way through dodging the zombies my foot started to feel achy. I chalked it up to my shoelaces maybe being a little too tight - no big deal. About half way through, however, that ache got worse and worse to the point where it was throbbing at the finish line. I quickly changed out of my drenched clothes and trail shoes and noticed immediately the red area across the top of my foot. Something was definitely up. No sooner had I removed my shoe than my foot started to swell. Not good.

I iced and elevated for two days and when it wasn't any better on day three, I went to sports med. Three x-rays and $50 later and they can't "SEE" anything, but the doctor still thinks it's a stress fracture and wants to do an MRI. Well, I'm still paying for two surgeries and hospital stays from 2011 and am not about to pile on more debt now that I'm also taking on student loans. I turn down the MRI and take my chances. He says no running for 3-4 weeks. That much I can (reluctantly) do, but I will continue to walk and strength train. I've come too far to backslide my progress and with my Super Spartan a month away I can't just give up on exercise now.

The hard part is my schedule. I have Mudathlon this weekend and another obstacle 5k next weekend. I've invested too much into these and don't care if I have to walk the whole thing. I'm hoping I can immobilize my foot enough through bandage and KT tape that it won't worsen my situation. I can't recommend doing what I'm doing, medically speaking. For me, however, the heart of healing is the spirit as well. Optimism and determination go a long way in healing and if I'm to get better I can't be confined. I NEED to be moving, to be active, in order to be happy. Let's just hope my stubborn attitude doesn't extend my recovery time.

Runner Tips

Every new runner has a barrage of questions, whether it's about schedule, shoes, events, nutrition....you name it. There is definitely a lot more to running than just getting out there and doing it, yet that's all there is to it at the same time. In an effort to corral some of the most popular tips and questions in one place, I figured I'd post a blog I can add to at any time so there's one central place for the tips, tricks, and issues commonly (forgive the pun) runnng through a runner's mind.

Pre-Race Jitters

Most runners, especially new runners, experience some nerves before an event. Whether it's their first 5k or their 10th, there's always that worry that  you'll forget something, won't have a good run, etc. One way to fight the stress is to prepare, whether it's in training, your pre-race meal, or simply packing and double checking your gear the night before. Practice calm, meditative breathing. Remember, you've put in the work and you need to relax to realize the fruits of that hard work.

Run Schedule

Several people say they run every day, but every coach I've talked to and article I've read recommends against this. Running every day will overstress the muscles and joints and can eventually lead to injury which will flat line your running for a long time. Depending on what goal you're working toward, many suggest a basic 3-4 day per week run schedule. I, personally, run one basic 5k at my event pace, one day with speed work intervals (fartlek training), and one long run day. In between those days, I'm at the gym weight training and/or cross training with elliptical or on bike, and I take one day a week where I rest. By rest I mean NO training. I might clean the house, do laundry, run errands, or play with the kids that day... but nothing where I'm pushing my physical limits because your body does need time to regroup.

Toes

Runners toes aren't pretty. They get abused and end up with chipped polish, black toenails, MISSING toenails, blisters, calluses, etc. I have found keeping polish on my toes simply doesn't last. So, for when I'm going out in sandals I try to be prepared. I keep a bottle of red polish on my nightstand and another at my office, so if I throw on some sandals I have a quick touch up available whether at work or home. (I actually wore sandals to the office today then did a quick paint job when I got to my desk).

(not my toes)

Tying Your Shoelaces (Thanks to Runner Academy for this gem of a tip. It has changed how I lace up and since changing my lacing I have never had my laces come undone).

You are out enjoying your run or about to get a new training PR and the next thing you know you look down and those shoelaces have come undone yet again! Frustrating! Thankfully there is something really simple you can do about it – tie them properly.
Most of us learned how to tie our shoes at a young age and likely have thought nothing of it since then. It’s automatic. But if you are doing it wrong you will notice it as a runner.
The Problem: Most people tie an unbalanced knot which is known as a granny knot.
A granny knot is the most common reason for shoelaces to come undone. It is caused when the starting knot and finishing bow don’t balance each other. If your shoelaces are angled across your shoe or even perpendicular you have a granny knot.
You want to tie a balanced knot also known as a reef knot. A reef knot will not come undone when properly tied. This knot will sit sideways across the shoe, and even tightens when you are underway rather than working itself loose. As an added bonus, it looks better than a granny knot.

The Fix: So how do you tie a balanced reef knot instead of a granny? Quite simple actually.
In fact, you only have to change one step of your shoe tying process for trouble free running! Watch the video below and I will show you how.

The Ugly Side of Running

I recently stumbled across a great blog article that hit home with me about the not-so-glamorous side of running. Thanks to Anne Mileski for this great post in RunAddicts.net

When I first started running, I didn’t realize how my body would respond.  Granted, I became a lot stronger as time went on, but there were also a lot of not so pleasant side effects to my new hobby.  Here are a few of the most common ailments I’ve encountered and how to prevent them.

Blisters

This might be the most common issue new and old runners alike find creeping onto their heels.
Blisters love warm, moist areas where they can creep in underneath friction.  Fast feet definitely fall into that category.
To prevent blisters make sure that your shoes fit! It seems obvious, but if your shoes aren’t properly sized, they won’t sit correctly and will facilitate blister-loving conditions.  Also, the longer distances you run, the more you need moisture wicking socks.  They are made of special material to keep your feet dry, making it harder for blisters to form.
Check out our in-depth article about blisters.

Shin Splints

The #1 culprit for that aching on the front of your legs? Your stride.
Lots of beginners tend to run on the front of their feet rather than on the balls.  Make sure you stay centered on your stride and don’t favor one side of your foot.  Shoes can be another one to blame.  Good running shoes will have enough cushion to take the shock of pounding your feet on the pavement.  Go to a good sporting goods store to check out something with a little extra pad.  While you’re there, have them check out your old kicks to assess your stride.  Kill two birds with one stone by getting shoes that enhance your natural stride tendencies and provide adequate shock absorption.
There has been a lot of discussion about the correct stride and there are a lot of different opinions on the correct way to land your feet while running. We’ll cover this in an upcoming article soon!
We have written a Runner’s Guide to Shin Splints.

Tummy troubles

Remember that rule about not swimming for an hour after you eat?
If you’re experiencing nausea after or while running, you might need to apply that rule to your feet flying as well. However, the more likely suspect is dehydration.  Make sure that you’re drinking lots of water throughout the day.  Besides keeping yourself well hydrated, water is  your number one cleansing source, flushing away toxins and all the bad stuff you might be encountering throughout the day and in your snacks.
But even if you’re getting 8 glasses a day, you need to hydrate during your training runs.  Especially if you’re running for longer than an hour.  Carry a water bottle or try a hydration pack to keep your energy and hydration up.  If running like a camel isn’t your style, plan your runs around drinking fountains or some other sort of water spot.
Read more about hydration.

Sunburn

Unless you’re continuously running at night, always take the proper precautions to protect yourself from the sun. Depending on your location, lather yourself up with SPF, wear a hat and get some good polarized sunglasses.  Trust me, you’ll thank me later.

Chafing, Toenails, and all the Gross Stuff

Long term, long distance runners can vouch for the fact that running isn’t always pretty.  Do yourself a favor and make like a girl scout: be prepared.  Use Vaseline or another type of body gel to cover spots that might rub against your clothing to prevent chaffing.  Keep your toenails short so they don’t hit the front of your shoes when you’re heading down hills–that way they won’t bruise or even fall off (seriously).  As for staying dry, make sure you have moisture wicking clothing and a hat or headband to keep sweat from burning your eyes.
As a fellow runner, I can tell you that I haven’t experienced all of these things in full force.  Some I experienced right off the bat (shin splints) and others I got a little taste of when I started to run longer and further.  You may never get a blister, or you might have to take off a couple of weeks because your knee ended up being more serious of a set back than you imagined.
As long as you are smart, armed with resources and confidence about how to jump any hurdle, your training will be unstoppable.  Maybe even beautiful.

101 Running Tips by Other Runners

Did you just Fartlek?

As a new runner, I came across several names for runs that were as foreign to me as the trying to speak Farsi. Now that I can officially say I am a seasoned Fartlek veteran, I'd like to share a little info on just what those runners are talking about.

Fartlek:  a Swedish-named run that means "speed play". Fartlek is an unstructured run that alternates moderate-to-hard effort intervals with easy intervals throughout. After a warm-up, you play with speed by sprinting for short distances (say from one telephone pole to the next) followed by an easy pace for recovery. Then at the next pole try running faster but not sprint-speed, followed by another easy pace. You can mix the pace and distance. These alternating unrestricted intervals help enhance your muscle fire timing and when integrated regularly into your work can help improve your overall pace and stamina.

Tempo:  Think of an Oreo cookie (yuuuum....cookies.....). Okay, think of a turkey on whole grain sandwich instead. The warm-up and cooldown are your bread, and the meat of the workout is a run at an effort that's at or slightly higher than your anaerobic threshold. It's is NOT comfortable and NOT easy, but NOT impossible. Think of this as one step beyond your comfort zone. You can hear your breathing, but you're not gasping for air. You can't talk easily, but if you can't talk at all you're pushing too hard. This is that level of "I'm pushing myself but not trying to win the race". Think of an effort where you can talk in broken words. Tempo runs increase your lactate threshold so in the long run you'll be able to run faster with easier effort. It's not a fun workout but a necessary one if you're training to PR or complete a longer run event.

Interval:  These are short, intense efforts followed by equal or longer recovery paces. For instance, run hard two minutes, the jog 2-3 minutes, then repeat. These efforts should be harder than tempo runs where you're fighting for air and counting the seconds until you can stop. The recovery jog is a blessed time to recouperate before the next antagonizing interval. Interval training improves your running form, endurance and your running economy.

Now, you're probably left with more questions than answers, like what is anaerobic threshold? What's a PR? We'll get there in time. After all, I've only been running for 8 months at this point and am by no means an expert yet. What I can tell you is that I Fartlek weekly and it definitely played a key part in my overall increase in pace in the autumn months. I personally hate trying to do interval work on the treadmill because of having to hit buttons whenever I want to switch it up, but once the weather warms up I'll be out there sprinting between telephone poles again and working on achieving a sub-30 5k time.

Running is Sadistic: Myofascial Rolling

One of the techniques I've been learning about as a runner is rolling, or more specifically myofascial rolling. It's a pre/post workout technique used to aid in injury prevention and/or recovery of the muscles, and while they say it may be uncomfortable when you start out in rolling, my personal opinion is that you have to really be a sadist to give it your full effort.

So, What is the myofascial system? It's a thin silvery sheath of tissue that covers the outer surface of your muscles, including individual muscle fibers. While science hasn't completely figured out the fascia, they have figured out that the fascia and muscle can get stuck together (whether from prolonged inactivity, injury, or overuse) and when this occurs it can cause knots (aka "trigger points") that restrict movement, reduce flexibility and hamper muscle function.

Why is rolling important?  Rolling releases the fascia from the muscle and stretches the muscle fibers and tendons, increases blood flow and circulation to the soft tissue, allowing your muscles to recover better and even perform better when rolled pre-workout.

Some key points to rolling out:

• Avoid bones and joins - keep the rolling on the muscle groups and soft tissue areas only
• Roll over each target area repeatedly - it's not just a "one and done" kind of thing
• If you find a painful area ("trigger point"), pause on that area for a few seconds to allow the tissue to soften
• Expect discomfort. Tenderness and bruising is common when you first start rolling (this is where the sadistic part comes in). As you get more familiar with rolling, you may even want to upgrade to a denser roller. 

While there are many areas you can roll out, I'm including some of the key areas I've needed as a runner. If you want the full guide, there's a pdf download from Ashley Borden that lists many areas of focus for myofascial rolling.

The IT Band has been a big one for me and when it's flaring this roll out definitely makes me flinch but the relief the next day from sticking with the roll out is so worth it.

Hamstrings are extremely important to us runners and if nothing else, this one exercise should at least be tried after a run.

 

 My latest battle as a runner is a burning tightness in my calves. My run coach at Lifetime Fitness has attributed it to a combination of pushing too hard (too fast), treadmill running (I'm used to road runner but the weather has brought me indoors), and overuse (I've been doing shorter treadmill runs on back-to-back days instead of every other day outdoors). This next exercise is just what the doctor (or in this case, coach) ordered.

 While rolling may not be for everyone (because it isn't the most comfortable thing to inflict upon yourself), it is a great technique to adopt for injury prevention and to naturally improve muscle performance. There are a variety of rollers out there in a variety of firmness. While my gym has the black high density foam rollers like the one pictured, I'm considering getting something a bit softer until I'm used to rolling.


Images and info from the Ashley Borden "Rolling Out" Guide.