FOAM ROLLING
[Via Amy]
Amy posted a wonderful blog about foam rolling recently, which I plan to reference once I start rolling. I love the fact that foam rolling is sort of like an at home massage (although I'm hearing it's certainly not as relaxing). Since this little runner certainly can not afford weekly, or even monthly, massages, I think foam rolling might be my key. It is supposed to help sore muscles recover faster. Amy, who is not a professional but has been rolling and done lots of research, says that foam rolling involves rolling muscles over a dense foam cylinder (foam roller) to massage muscles. You basically roll over the knotted or tense muscles. The roller pictures above is Amy's Trigger Point Grid Foam Roller. Her post links to lots of others and is perfect for beginning rollers! I'm hoping to get a roller next month.
PROTEIN & CARBS
I honestly have not thought much about what I eat before or after my runs. Danielle mentioned that she eats carbs and protein right after she finishes a run as it gives your muscles something to use to rebuild themselves. I'm interested in a good bar to supplement the lost calories from a long run. Vanessa has reviewed some bars that I plan to reference in the future. I need to research appropriate eats for pre-runs.
HYDRATION & ENERGY DURING RUNS
I have yet to score an appropriate hand-held water bottle, but I know this is going to be crucial for my long runs. I can not even be passing out on the sidewalk around here. There is no telling what might happen to me. For runs over 6 miles, I'm going to start using something like the GUs for additional energy.
Having yet to try GU, I'm not sure if the consistency will work for me. I've heard good things about Sport Beans as well. The REI in Raleigh has a really good selection of energy "stuff" that I'm probably going to sample to see which works best for me.
STRETCHING
I am really bad at stretching, but I know it is important for me. After running for an hour+, I sort of just want to get home, drink water, and shower. I don't want to spend more time stretching. I really need to make this part of my running routine though. If I treadmill run, I shouldn't leave the gym until I stretch fully. When I run outside, I need to immediately stretch upon returning home. I can't wait for an injury to start making stretching a priority.
Any tips I'm forgetting?
