Category Archives: Tips

Rest and Recovery

I found an interesting article that goes over the importance of rest and recovery days.

My rest and recovery days are usually pretty low-key, usually just involving going through my stretching routine. I keep meaning to get in the habit of taking the dog for extended walks on those days. It would probably do both of us good. How do you keep active on your rest and recovery days?

Staying Motivated

Are you having trouble keeping yourself motivated to stick with your training plan? These tips may help.. maintaining your mind motor

Personally I find changing my running route every day to be beneficial. I try not to do the same route two days in a row. It doesn’t even have to be a big change. Even doing one of my usual routes from home in reverse order makes it seem like a new route.

Like the article mentions, a trail run can also be a nice change if you are used to running on roads. I did a 16 km trail run about a week before my last marathon and I also ran an 12 trail race last month. I enjoyed both of these experiences because they were a complete change from my usual training routine.

Stretching

I know there is some debate over the benefits of stretching for running. I thought I would write about how I have incorporated stretching into my training routine.

As mentioned in my previous post, I injured my knee while training for my first half-marathon. While the injury was partially due to using worn-out shoes, a trip to a sports medicine doctor and a physiotherapist identified suggested that the injury was also due to tight leg muscles. In addition to the exercises they recommended for me, I also purchased a foam roller which although painful and uncomfortable to use at first was useful in stretching my leg muscles.

My current post-run stretching routine involves going through the ”10 best yoga poses for runners”. I found these exercises online earlier this year and have been using them for several months now. The exercises have certainly improved the flexibility in my legs which I figure can’t be a bad thing for my running.

The final series of exercises I use for stretching involves this series of pilates moves for runners which my wife found for me in an article on the Runners World website. I try to go through this series of moves when I have a chance on my rest days.