It’s a rainy day. But that doesn’t mean it can’t be a runny day.The only way to not make the dreadmill purely dreadful is to run fast. That way the time passes quicker and you are panting so much you don’t have time to get bored.
- Mile 1 warmup — 9:10 pace
- Mile 2 & 3 — 8:00 pace
- Mile 4 — 7:48 pace
- Mile 5 — 7:36 pace
- Mile 6 cool down — 8:48pace
And the only way to not make stretching purely dreadful is to get a fun prop to play with. Last night I headed to Arlington’s Potomac River Running store for a free session all about stretching. The 30-minute chat was led by Endurance Athlete Center and focused mostly on foam rolling.
A physical therapist led the session and kept things interesting by pulling audience members as models! Luckily I didn’t have to roll around on the floor in front of anyone. That would have been tragic.
Anyways, here are a few notes from EAC that might serve you foam-rolling fans out there:
- This PT recommends that if you’re not injured, you should foam roll for about 15 minutes a day. If you’re injured, roll more! Considering my foam roll record is at 0 right now, I guess I need to pick it up.
- Foam roller alternatives/supplements: Tiger Tail, tennis ball, and lacrosse ball
- This PT also recommends that you foam roll after your run; before a run, he recommends dynamic stretching (more on this topic here)
- The most common causes of running injuries seen by EAC: poor running technique, weak glutes, and weak hips.
I’m definitely keen on getting a foam roller (or stealing Anthony’s) but I know right now I can’t dedicate 15 minutes a day to it! Still, I think it’s important to stretch every now and then, and if a foam roller helps you do that, then go for it. YOLO.
- Do you use a foam roller? If so, how often and what results have you seen?
- Random: Does your treadmill face a mirror? If so, how do you handle staring at yourself for 30+ minutes?
- What would you rather run in: pouring rain, 100-degree heat, 50-mile winds, or a blizzard?
- Runner’s World: Exercise curbs nicotine cravings
- Washington Post: Six DC Bars make Esquire’s “Best Bars in America” list
- Running Times: Are you ready for minimalist shoes?