So let's talk myofascial release...
It's t - 2 days till so many of our runners tackle their first 50k, and the stoke level is HIGH! So, these last few days, what are our final tricks to feel eagerly ready to run strong on race day??!
1. Rolling: All the training you have been doing over the last few weeks has without doubt increased tightness in your muscles and fascia (the connective tissues that surround the muscle). This tightness isn't a bad thing, as it can help increase your power and strength. It is, however, important to keep the tightness functional. We do this by performing myofascial release. This is best done by a great massage therapist. You can also use some fun runners toys to help roll out the fascia. When done correctly, rolling " results in decreased muscle and joint pain, increased circulation and improved mobility, balance and gait for peak performance."
Avoid rolling over bony prominences or joints, only roll on muscle. Roll till you find a tender point then hold to that spot for up to 60 seconds. This will help relax your muscles and get you ready to run!
Our favorite rolling tools:
- Roll Recovery
- Foam rollers
- Rolling sticks / rolling pin
- Yoga straps
- a lacrosse or practice softball for more pin point work (best on hips, glutes, and back)
2. Dynamic Stretches : In the last few days pre-race, you want to keep the muscles limber and powerful. You want to avoid any extensive static stretches until post race. Static stretches lengthen muscles and can decrease some of the power held within your muscles. Use dynamic stretches instead to help increase power, improve flexibility, and increase your range of motion.
3. Hydrate!! : especially after rolling and stretching, it's important to hydrate, hydrate, hydrate to keep those muscles strong!
And the rest is history!! Now eat, sleep, trust your training and go crush that race!! See you at the finish line!