Tag: healthy living

Celebrate the Journey

At 3:00 AM this morning I awoke and made some coffee.  It was time to make my final decision, even though it really was made for me two weeks ago.  I had been able to wear a sneaker all week at work, albeit a size larger than my normal size, but a sneaker it was.  I took the boot off and got my foot into the sneaker and it was quite comfortable to walk in with lots of room for my swollen foot.  The femoral stress fracture hasn’t been giving me too much pain since I stopped running, which is a great sign the healing process has begun.  Of course, I knew what had to be done, but I still clung to the hope that I could show up on Sunday and just pull 26.2 miles out of my body.

The terror attack in New York City really put everything in perspective.  There truly are so many others who have it far worse than a broken toe and missed marathon run.  My heart is broken for our city and I pray for healing for the victims’ families.  My husband has been bothering me all week to push the defer button for Sunday.  He reminded me that in the grand scheme of my life, running this marathon does not define me.  It does not take away all that I have learned from this long training cycle, nor does it erase how much I have gained from this experience.  So, it was with a heavy heart that I pushed the red button to defer my entry to 2018.

Today, I’d like to celebrate my journey to run the 2017 New York City Marathon and reflect on my personal successes along the way.  This day will close the chapter on my 2017 bid and begin my next journey toward running in the 2018 New York City Marathon.

Throughout this journey, I learned that I am capable of far more than I ever thought possible.  Having suffered two (now three) major injuries, I am amazed at my body’s ability to recover and restart over again.  There is really nothing I feel I can’t accomplish if I work hard and believe in myself.  Yes, the end result may not be what I envisioned, or wanted, but in the end I still have accomplished a personal victory because I put in the work.  When I started this training cycle back in the early spring, I was struggling to even be able to run three miles.  I wondered if I could pull out another comeback and began to mentally question how I thought I would run 26.2 when I couldn’t even run 3 anymore.  I kept going out there and working and modifying as best I could.  Soon three miles felt easy again and I began to find the joy in running again.  I felt my determination returning and knew I would rebuild and get it done.

When I trained for the half marathon I ran last year, I remember thinking that 13.1 miles was so far and that I would never want to run that distance again.  I decided then that 10K was my distance and I would be perfectly content to just run that.  One and done on the half marathon distance and I certainly never would run a full.  After that very hilly race through Pennsylvania, in the shadows of the steel stacks, it took me about a week to feel like I could walk without soreness in my legs.  In this training cycle, 13.1 was a shorter long run and one that really isn’t so hard anymore.  I could run 13.1 on a Sunday and have no soreness or recovery issues.  I could continue my normal running schedule and not need a week off to recover from fatigue.  These days, I think the half marathon may be my distance and I will be perfectly content to just run that.

I put in a lot of miles, many early morning wake ups before dawn, to get in my workouts.  I stayed on schedule even on vacations and days I would have preferred to roll over and stay in bed.  Every Saturday I got up at dawn and traveled by bus or ferry to Manhattan to run with my running club and/or trainer.  All of those Saturdays, I traveled two hours alone on buses, trains and boats and some days ran alone in Central Park.  I’m proud that I stayed consistent with that and feel I learned and grew so much from my connections with these runners.  I’ve made friendships that will last beyond this training cycle and found encouragement and support when I needed it most.  Sometimes, your running friends are the only ones who get it.

I inspired some dear friends to sign up to run this marathon and I’m so proud and happy that they are going to realize their dream tomorrow.  I hope they all feel me in their hearts as I will be cheering and yelling loudly for them.  I hope they enjoy every minute of the long run through our beautiful city.  I look forward to celebrating their victory and hugging them when I see them next.  Secretly, I hope they decide to go back and do it all again with me next year!

Special shout out to my childhood friend, maid of honor at my wedding and lifelong running buddy – Helen.  We’ve literally been through a lifetime together.  We’ve had so many adventures, but these have been the most fun.  I’m so happy you are making it to the starting line, despite your injury.  I’ll be tracking you every step of the way.  Call me if you need some encouragement on the course – YOU GOT THIS!!

To my work friend and running partner Flo, loving known as Patty Peppermints, we’ve logged so many miles, run many races, shared many laughs along the way.  I am so proud of you!  YOU ARE STRONG AND YOU GOT THIS!

To my newest running friend Erika, who I can’t wait to run miles with over the winter,  you amaze me with your strength and resilience.   Not even cancer can keep you down girl!  Despite recent chemo treatments and surgery this week you are toeing the line.  I hoped against hope to do this journey by your side.  It is my hope now that you are with me next year and we will run like gazelles through the course.  YOU ARE A WARRIOR!  GO GET IT.

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To my Sub30 club and the Galloway club you are such great groups of people who I have enjoyed logging those long miles with.  I’ll be looking for the shirts on course and tracking you all on the app.  Can’t wait to start again with you guys in the spring.

Finally, to my friend Nancy.  You are running for many of us who can’t be there.  You have come so far on your journey and I can’t wait to run some miles over the winter.  I’m ready to go in December and there’s a ton of adventures to be had.  Keep working with Jessica and getting stronger.  We can double up on a session soon!!  RUN PAIN FREE GIRL.

For everyone else going out there tomorrow to run the NYC Marathon, remember you’ve already run and experienced way more than 26.2 miles.  This is the beginning of your celebration and victory lap.  Enjoy the run and course.  See you out there next year!

Want to join me on the journey to 2018?  Contact me below and let’s chat.  I’d love to hear about your journey.

In need of a functional movement assessment?  Contact Jessica Leggio and receive a free consultation when you mention this blog, or my name – Laura Hess Kump. Let her guide your journey to NYC2018.

 

What a Runner Looks Like

Taking a much needed mental break from training today. I suffered an ocular migraine at work this week and lost vision for a brief time in my left eye. Kind of scary stuff. Anyway, the doctor ran tests and assures me I’m fine. Just way too much stress in my life I guess. My son came up for the weekend and I’m taking it easy today. Tomorrow I am back out there running the Greta Gallop in Central Park.

Today’s column is a repost of an article I wrote for an online magazine that was published this week. It tells my story for anyone who doesn’t know me. All I can say is sometimes the struggle is very real. Taking it one day at a time. Thankful for all who continue to encourage me on this journey, especially my beautiful coach Jessica Leggio at http://www.runpainfreenow.com .

Thanks for reading and leaving me a comment in the section below. Please click the link below to view and read my article. Enjoy!

What a Runner Looks Like

Emotional Toll

Nobody warns you about the emotional toll of training for a marathon. You only envision the glory of the finish and even the accomplishments along the way. You hear all about losing toenails and the endless hours of running. But the emotional toll just kind of creeps in around 7 weeks out. Suddenly, that race that seemed so far away is fast approaching. You find yourself questioning your sanity and ability to even do this thing. You forget why in the world you even wanted to do it in the first place.

Unless you are an elite, professional runner, you are trying to fit this huge feat into your daily grind. Starts out ok, but trust me as the weeks move along it can become stressful. I happen to have a high stress job that pulls me in a million directions, usually at 90 mph. This is stress I manage pretty well on a daily basis. It is what is is. But, when you tack on this hefty training commitment it can become a bit much to handle.

During the summer, I have a ton of mind space for running and meal planning. There aren’t all these other demands on my body and emotions. An extra hectic school opening this year, full of life’s curveballs, has left me really tired this week. Whenever you deal with the emotions and needs of others you are bound to hit some bumps in the road. This training cycle has made me realize just how much of myself I give to everyone else and sadly how little I give myself.

My wonderful coach Jessica, http://runpainfreenow.com spent a lot of time today listening to me fall apart. She was patient and kind and for that I’m eternally grateful. Some days, I guess we need more than just a training session. Sometimes we need to hear that it’s ok to put ourselves first. To hear that while it is my job to shield my students from the stresses I absorb daily, that doesn’t mean I can’t share the load with the adults in my building. They, unlike my students, are adults. They too, if we are a team, should know the realities of what is faced on a daily basis to keep our school afloat. Maybe then they could gain some perspective beyond just their own. It can only serve to strengthen our team.

So, today I decided to put myself before anyone else. I’ll admit it felt quite selfish of me, but that’s the mindset that needs to change. Today, I spent time reading and relaxing after my trip to the city. I spent time in bed reading up on things I’m interested in. No news was on and no negativity permeated my zen space. I didn’t respond to work email, in fact I didn’t even read them.

Last night’s inability to sleep was my body warning me it’s on overload. I need to reel myself in and begin to set aside some time just for me. I am human like everyone else in my life and I too need time to recharge and rest. I can’t continue to put myself last.

As I move into this last phase of training my body is tired. My emotions are taking over and self doubt about my ability to finish are creeping in. I’m doubling down though and kicking that doubt to the curb. My coach and my running buddies will pull me through this race. The lessons I’ve learned about how I treat my own emotional needs will stick with me beyond the finish line. I matter and I am important.

Has your training begun to wear you down too? Do you have a coach like mine who is available 24/7 to get you through? If not, how are you surviving it? Leave your comments below.

Functionality

Today before my run I met with my new trainer in Central Park.   Jessica from #runpainfree has a wealth of knowledge and expertise in working with runners.   She’s no nonsense and a true force to reckon with.   She’s traveling all over NYC most days lugging her tools and gear to meet runners where they are – out in the park.

Jessica spent time rolling my body with her torture stick.  Sounds bad, but really it’s oh so good in the long run. She then had me do some balance and strength work to fire up my glutes who never really want to join the party.   More rolling followed by some warmup moves that again got the glutes going.  After the hour, I was sent off to do my run and report back to her later about how it went.

I must say I really did feel a difference on the run today. Central Park is a tough place to run and the loop around it today felt different from last week’s trek. It wasn’t perfect, I mean she’s great but one session won’t fix 57 years of damage, but it did feel better.   I felt my glutes engage at some points during the run and it was awesome.   I did my 8 miles today feeling excited that I too can run pain free.

Jessica has great positivity, a trait I seek out always.   Don’t ever settle for anyone who isn’t positive or encouraging. Jessica adamantly told me not to let anyone tell me I can’t do this race. She carefully explained some of the functions of the muscles, tendons and connectivity between body parts in a way that I could understand.  She explained the motion of running and why my feet are hurting all the time. It really made sense to me and I truly want to learn more about this wonderful body and how it functions.

If you are struggling with pain and not getting anywhere with PT and/or chiropractor care, I strongly suggest you think about working with an Athletic Functional Movement Expert:Corrective.   Find the actual root of your pain, which may not be where you think it is. Work on your form and build your strength in targeted ways that will actually impact your running. And, if you are lucky enough, contact Jessica at https://www.runpainfreenow.com for a consultation and plan of action. I guarantee you won’t be disappointed.

Today I have renewed hope that I will indeed finish this race. Thank you Jessica for your guidance and belief in me.

Are you dealing with any issues as you train for the marathon? Leave me a comment below, I’d love to connect. And, if you meet with Jessica mention my name (Laura Kump) so she tells me.   Then please let me know how it goes.

Little Red Runners

These past two weeks I ran in local races in support of good causes.  These are the races I first ran three years back when I began this journey.  These races are also the first races my work team ran together.  Little Red Runners is a team comprised of teachers from my school and myself.  Three years ago we started a competition at work – Biggest Loser. As part of this competition, some of us started running as a workout.  That year, I registered for a Memorial Day 4 mile run and created a team.  I put the information on Facebook and invited anyone at work to join me.  Little Red Runners was created and we have had some exciting adventures over the past three years.  We definitely caught the running bug and have signed up for so many races together.  I’d say this team has been instrumental in keeping me out there pounding the pavement.

Today I’d like to reflect a bit on the role this team has played in my journey.  All of us have set and met goals during this time, both in weight loss and running.  All of us have stuck with the running and we’ve added a few members to the group.  All of us have completed half marathon distances and one has run a marathon.  Two of us will run the NYC Marathon this year.  We have supported each other on our individual goals and through injury and down times.  While all of this is impressive, this team has also had impact on our personal lives.

When you run and preserve through the challenges, you can become an inspiration to others.  You just never know the impact you can have on someone through sharing your journey.  That has been the point of this blog, in addition to keeping myself on the path.  I’ve seen this impact first hand through my work running team.  One member, Patty Peppermints as she is lovingly called, has inspired so many with her journey.  She not only lost weight, but she inspired her family to join her on this running journey.  Her two daughters now run and they’ve joined their mother on many running adventures, including the marathon distance.  It has been a joy and pleasure to run with these ladies as part of our Little Red Runners team. These past two weekends reminded me of just how far we all have come.

The last two weekends the team has completed two local races, yesterday’s was in support of a fallen 9/11 firefighter.  There’s just something about doing these local races.  It’s so nice to not have to travel early in the morning and worry about traffic or parking.  It’s also nice to see the same familiar faces out at the race.  The local after race parties are also fun and family oriented. But what’s best of all is meeting up with the Little Red Runners for a run and some laughs.  These ladies have helped motivate me and kept me on my running journey.  Watching the impact running has had on our lives is a true testament to finding a running tribe.

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What’s your journey?  Please share below what has inspired you.

Try Something New

When you find yourself in a rut and can’t seem to snap out of it, try something new.  Step outside your comfort zone and you may be surprised by how it rekindles your workout motivation.  That’s been my mission these past two weeks and I slowly feel myself getting excited again.  This week alone, I tried two new things Galloway running and Orangetheory.  Both were enjoyable and both proved to spark my motivation levels.

Galloway running is based on the premise that continuous use of specific muscles and tendons can lead to exhaustion and injury.  The Galloway run-walk-run method builds recovery into your runs. You should be able to continue a training regimen for a whole season leading up to your goal race without injury and wouldn’t that be a nice change!  I actually joined this running club last year, but never attended a session.  My mindset was one that if I am running, I need to run.  I rarely took any walk breaks over my distances.  During one very hilly 10K distance race last year, I allowed myself to walk up the steep hills and run the downhill and flat sections of the course.  Imagine my shock when I had the fasted 10K time ever that day.  I did think there might be something to this walk/run idea but still didn’t embrace it.

This week, I decided to go out and try it.  A local club member agreed to meet me out at the park and take me through the paces.  It was an enjoyable three mile run for me and I felt refreshed and ready for the full day ahead of me.  We conversed the whole run and I wasn’t worrying about when it would be over, or even about my next breath.  It didn’t matter to me if the run signal came midway up a hill.  I thought I’d hate the stop and start nature of the run, but it felt fluid and natural.  I will most definitely do this type of run again, hopefully next week.

Last night I decided to take a free class at a new local box gym – Orangetheory.  The sales girl has been calling me for over a year, but I’ve never gone.  Since many of my friends have been going and talking about it, I decided to take the plunge and add it to my, Try Something New list.  The group class is conducted wearing a heart rate monitor and your results are projected on a screen for all to see.  I guess they think that’s motivational to the competitive ones in the group.  Me, I couldn’t even see the screen without my glasses so not so much.  My friend was next to me during the 30 minute treadmill segment and she was looking at it and updated me a few times.  The workout is high intensity interval training, keeping yourself in the right heart rate zone throughout the sessions.  It is a 60 minute group class split into cardio and strength training.  I started the class on the treadmill doing what was comparable to the walk/run workout I did in the park.  I alternated between slow jog, push pace and all out running for 30 minutes under the direction of the instructor.  I then moved to a rowing machine segment and strength training.  We rowed for a bit, then did some TRX work, push ups, squats, planks, then back to rowing.  It was a fun, fast paced work out.  For me, I don’t need the competition aspect, seriously who cares what anyone else is doing.  I did like the equipment, music and change of pace though.  I did commit to doing one of these classes per week.  I would have done two, but the price to me is over the top.  Once per week will have to do and I will count this workout as one of my weekly runs.

Overall, doing new things does add spark to your life.  I felt better this week than I have in a long while.  I think it’s the combination of trying new things and being around people.  I am looking forward to this week’s workouts and will continue my climb back from the long winter of broken toes.   What have you done this week to step outside your daily rut?  How has it helped rekindle your motivation?  Be sure to leave your comments below.  I look forward to reading them.

Sleep Your Secret Weapon

My sleep struggles are well known to anyone who has received an email or text from me at 3:00 AM.  My midnight musings are well documented and laughed about.  Sometimes I find people during the day and say, “Last night I was thinking..”, followed by my latest idea.  It seems that my mind is very active during the night and some of my best ideas come to me then.  I really was never concerned, or annoyed by it.  I’ve just come to accept the fact that I don’t sleep more than 5 hours a night.

I first wore my Fitbit to track steps, but soon discovered a second benefit to this little gadget.  Fitbit trackers have a sleep cycle option that provides you with data on the quality of your sleep.  While I doubt it’s totally accurate, it sure does open your eyes about how well, or not, you sleep.  The report also shows how restless you are, as well as how many hours you are likely in REM sleep.  All this data got my attention because I noticed I was very restless and not getting much REM, or deep sleep each night.  This was troubling because that is the restorative sleep that is so needed by my body.

After reading and researching issues with sleeping, I came up with the following plans:

Find Out How Much Sleep I Really Need?

I used the data from my Fitbit to establish how much sleep I really do need each night.  While I like to lay in bed and read, I was really only sleeping 5-6 hours a night.  Knowing this made me realize that going to bed at 8:00 PM would always have my body waking at 2:00 – 3:00 AM, making this nothing to stress about.

Establish a Sleep Cycle

Creating a routine has been very helpful to me.  I actually like waking at 3:00 – 4:00 AM.  I find it to be the most peaceful, yet productive time of day for me.  I like to have an hour or so to read and write.  I like to have an hour or so to exercise.  I like to not feeling rushed in the morning.  Knowing that I want to be awake by 4:00 AM the latest helped me establish a bedtime.  I am in bed ready for sleep by 9:00 PM each night, unless of course we have an event.  Thankfully my husband likes the early morning too, as does my dog, so it’s all good.

Establish a Nightly Routine

Unplug your technology, including the phone, prior to bedtime.  I unplug by 7:00 PM each night to allow myself time to unwind.  I open the window to make the room slightly chilly as this can improve your sleep.  In the winter I turn down the thermostat slightly.  I am not a fan of television but do like to read in bed.  This works perfectly for me as it also helps me to fall asleep, unless it’s a thriller!

It is important to sleep in a dark room, so black out the room to improve your sleep.  Research has shown that exposure to blue light greatly affects your sleep cycle.  Blue light, or light that comes from most of our devices, suppresses the production of melatonin more than any other type of light.  This is why it is critical to unplug at night to ensure better sleep.  If you simply must use your devices at night, they sell orange glasses that you can wear to block the blue light.  They are quite funny looking, but who cares if they work.  I keep a pair on my night table for nights I want to catch up on email.

Improving sleep can greatly improve your health.  Getting adequate amounts of sleep each night can help you lose weight and gain strength.  When you are not getting adequate sleep, your body can produce more cortisol causing weight gain.  When you get adequate sleep, your body may have an increase in testosterone causing strength gains.  This sounds like a win-win to me, making it worth the time spent improving my sleep cycle.

How are you sleeping these days?  If you could improve your sleep with a few simple changes, would you?  Please share below.

Avocado Oil

People tout the many health benefits of using coconut oil.  Some even suggest eating it as a super food.   Others say you should swap it for your olive oil when cooking, or on salad.  I tried cooking with coconut oil and noticed it changed the taste of my food.  Coconut oil has a very distinct flavor and using it in my recipes changed the taste of my meal and not always for the better.  Even in my super food coffee, I noticed a different taste when using coconut oil.  This sparked me to start researching oils to see what other options were available to me.

Cold pressed olive oil is still a staple oil in my home, but no longer my first choice.  In my personal opinion, the best choice for a healthy oil is avocado oil which is produced from the avocado fruit.  This oil is made from the pulp surrounding the pit, not the seed.  Avocado oil doesn’t have a strong flavoring that overpowers, or competes with the flavor of foods.  It also has a high smoke point which makes it ideal for cooking.

When choosing an oil for cooking it is extremely important to learn about its smoke point.  This is the temperature at which your oil begins to smoke in the pan.  Healthy oils, like olive oil, can become unhealthy when they reach their smoke point because it begins to break down and nutrients are lost.  Further, dangerous compounds can be created which are detrimental to your health.  I always used olive oil in my cooking and had no idea about this!  I no longer use olive oil for cooking and have replaced it with avocado oil.  Unlike coconut oil, this oil does not overpower my food.

When using any oil for cooking, it is very important to consider the smoke point (the temperature at which the oil starts to be visibly smoking in the pan) of the oil. Even a healthy oil like benefit-rich olive oil becomes unhealthy when it reaches its smoke point. When an oil reaches its smoke point, the structure of the oil begins to break down, nutrients are lost, flavor is changed and most dangerously, compounds can be created that are damaging to your health. Avocado oil’s high smoke point make it a top choice for any frying, browning or sautéing recipes.

I use avocado oil on my salads, as well as cold pressed olive oil.  I find the oil to be very versatile and it has become my go to oil for cooking.  Further, there are said to be many health benefits to using it including improving heart health, lowering cholesterol, arthritis support and skin care.  I buy my avocado oil online, but I have seen it available in Costco.  I don’t like to purchase super large containers of oil as I prefer my oil to be fresh.  I also don’t purchase oils in plastic containers ever!

Spend some time learning about the oils you use.  I think you will be shocked by what you learn.  I never knew there were so many different types of oils, or the dangers of using the wrong oil for cooking.

What type of oil are you using?  Please share your experiences below.

Avocado Oil I Use:

Weakest Link

A consultant I work with professionally has stated, “As a District, you’re only as good as your weakest school.”  Clearly, his philosophy aligns with mine in that he’s saying we are meant to lift others up, rather than leaving them to struggle.    During my morning run I reflected on this as I thought about my body.  Surely this thinking could also somehow apply to my physical wellness.  Therefore, I began to think about how I am only as strong of a runner as my weakest link.

What are the weakest links in our bodies and how does leaving them to struggle impact our mindset?  I can tell you these weak links can have a huge impact on they physical body and the mindset.  Pain is never welcome in our training plans.  The constant struggle with it invites those negative voices to start yelling inside.  You’re never getting past this, you’ll always get hurt, blah, blah, blah.  Ignoring the problem clearly hasn’t worked for me.  Being proactive and wearing certain shoes has helped somewhat, but not enough to eliminate the struggle.  Warm up and rolling has also helped, but still I’m experiencing some swelling.  This leaves me thinking that it is indeed about strengthening that weak link – lifting it up to join the party.

This connection really helped me focus today as I’ve been experiencing pain and swelling in my ankle near the site of my peroneal tendon.  I’ve been getting super nervous about it too.   Thinking about the weakest link theory, I spent the morning researching ways to strengthen my weakest tendon.  Yes, I’ve been rolling and stretching after runs, but I’ve done little targeted strength training for this tendon.  As I sit her soaking my ankle in Epsom salt post run, I’m excited about the new plans.

I found some cool exercises on Youtube that are perfect for me.  They involve my foam roller, bands and Bosu. These are all tools I have in the house so I was able to get right to work today!  It’s amazing how having a plan has already lifted my spirits.  I’m feeling hopeful that I will get this in control and not reinjure the tendon.  I ran a little faster today and lighter.  Here’s my current plans for my ankles and feet.   If you are suffering with any issues, feel free to join the party.  I’ve got a feeling it’s going to be a good one.

Warm-Up

I’ve been doing the Silly Toes warm up for over a year now.  It most definitely helps me stay healthy in my feet and ankles.  It’s super quick and fun.  I never skip the warm-up no matter how late I am getting out.  My new addition is to do this every single day, whether I am running or not.  A quick way to start the day off right.  Here’s my running coach demonstrating it beautifully.

 

Strength Training

I plan to incorporate strength exercises daily. They are super quick and can be done before bed, or after a run. I can even do them in my office if need be. For the resistance band section, I put both feet in my resistance band (red).

 

Post Run

I’m adding this to my rolling sessions after each run. I already shared my rolling protocols for my feet/ankles, but definitely will be adding this. I already did it today.

 

Stretching

Three times a week, if not more, I can do these stretches. I already tried them today.

 

In addition to all of this, I currently do try to do yoga toes pose after each run.  I can try to up this to days I don’t run as well.  It is quite an intense pose, but one I’ve come to love.  I guess what doesn’t kill me does indeed make me stronger.

 

What’s your weakest link?  Can you create a plan today to strengthen and lift yourself up?Please share below if you’ve already done so, or plan to start.

Resources Used in My Routines

Foam Rolling

If you love going for a massage then this weeks tip is for you!  Investing in a foam roller can provide you with an affordable alternative to massage therapy.  Those round pieces of foam can deliver so many benefits of a deep tissue massage without the cost.  And, they are so easy to take with you just about anywhere.  I don’t leave home without mine when traveling.

Foam rolling is both dreaded and loved by so many.  It really is something you should add to your bag of tricks.  Foam roller exercises, also called myofascial release, are a form of massage that you can do before exercise to loosen up sore muscles and tight joints, or after a workout, to aid muscle recovery.  Personally, I only do it after I run and couldn’t imagine doing before.  I basically focus on my lower legs as that is the portion of my body I’ve had injuries.  I was not even able to do one roll without terrible discomfort when I first started.  I am up to 10 rolls with full body weight at this point.  It is a process that made me sweat profusely when I started.

My PT recommended learning how to foam roll correctly as it makes all the difference.  I spent time watching many youtube videos after he said that.  I also was sent a video by my running coach that was specifically targeted toward my needs.  I use the foam roller mostly for my lower legs to keep the tendons massaged and aid in recovery after runs.  I think I will continue this protocol long after I stop running, if I ever do.  Basically, I roll the front of my shins (that’s the part that took great effort to do) by putting my body weight on the roller just under my knee.  Sitting on the roller I roll forward and back 10 times.  When I started I couldn’t put my weight on it and I remember distinctly calling my coach and saying I could NOT do this as it hurt way too much.  She informed me that that showed just how much I NEED to do this.  I also focus on the spot on the back of my lower leg where my Achilles and Perineal tendons connect.  There is a spot where all the tendons intersect and I focus on that spot.   I also will roll and tight spots I feel on my body and there have been many.  My absolute favorite is to lay with the roller just under my neck.  You know that tight spot where your tension lives.  Such relief!

If you use a foam roller, please share your experience.  Please leave comments below.

Foam Roller I Use

TriggerPoint GRID Foam Roller with Free Online Instructional Videos, Original (13-inch), Black

My Coach’s Video

Further Reading

https://www.masterofmuscle.com/us/top-7-benefits-of-foam-rolling-every-day/