Since I posted about my strength training routine the other night I thought I would write a post about the other non-running routine that is a regular part of my training. As with my strength training routine I also have a stretching and mobility routine that I follow twice per week.
Part of my routine involves yoga stretches that do not require any extra gear. The rest of the routine involves gear that I have accumulated over the past few years…
There you can see my foam roller, roller massager stick, ProStretch and foot massage ball. The foam roller is great for massaging and stretching most leg muscles. I make use of all of these tools throughout the week when I am in a training cycle.
The roller massager stick is great for hitting my calf muscles and is more portable than the foam roller. The ProStretch is great for stretching my calf and hamstring muscles and also stretches the muscles in my feet. Finally, the foot massage ball is something I received in a Stridebox last year has seen so much use it is no longer round and has warped itself into more of an oval shape.
I find this routine to be as important to my training as my strength training routine. I think it has helped my recover and prevent injury.
Do you include stretching as a regular element of your trading routine?
Inspired by a post on the following page I decided to come up with a list of my running related resolutions for 2013. Here they are:
- Â Do regular yoga stretches and core workout, 4-5 times per week.
- Weekly speed intervals at the dome.
- Weekly hill training.
- Have at least one vegetarian day per week.
- When the snow is gone, weekend runs with one of the girls in the Chariot.
- Run goal marathon pace at Around the Bay in March, 4:30/km. Finish under 2:15 before cutoff for silver medals.
- Run 4:15/km pace at Run for Reach half-marathon in April. Aim for a repeat of last year’s finishing time of 1:29.
- Have 2-3 weeks of 100 km at peak training.
- Lunch time runs at work to pick up extra mileage during peak training.
- Run 400 km in April.
- Match or surpass the $600 I raised for the Ottawa Hospital last year as part of Ottawa Race Weekend.
- Get my Boston qualifying time (3:10) at the Ottawa Marathon in May.
- Help my wife plan meals so we have healthy food in the house.
- Avoid soccer injuries!
What running related resolutions do you have for 2013?
I haven’t done one of these in a couple weeks now but since I am trying to get back to blogging regularly I am getting back to posting Saturday Stories. Here is a collection of my favourite recent stories and blog posts. As always, if you came across anything you feel is worthy of mention here feel free to post a link below.
These are good for a laugh, sh*t runners say.
Here is a guide to different styles of yoga help help your running.Â
Looking to run a marathon in 2012? Here is a guide to marathons in 2012.
Here are a couple of lists of 10 things to love about running that may help keep you motivated to run from iRunnerBlog and Running Because I Can.
Today was a scheduled day of rest for me. It comes at a good time as the new #runchat challenge announced today is a cross training challenge. For that reason I am going to write about tonight’s cross training.
To start off the day I initially planned to get in an easy bike ride this morning. This is something I have been doing on my rest days for the past two weeks. However, I was too tired when the alarm first went off this morning so I decided to get more sleep.
As a result, my cross training this evening involved a series of stretching.Â My current stretching routine involves going through the “10 best yoga poses for runnersâ€. I found these exercises online earlier this year and have been using them regularly since. The exercises have certainly helped improved the flexibility in my legs.
The second series of exercises I used tonight was this series ofÂ pilates moves for runnersÂ which my wife found for me in an article on the Runners World website. Tonight I took the time to go through each one after I did the previously mentioned yoga stretches.
To top it off tonight, I got out the foam roller and rolled my legs to finish off my stretching for the evening. My quads and it bands seemed to need it the most tonight.
What forms of cross training do you incorporate into your training?Â