Foam Rolling For Muscle Recovery [and a giveaway!]

prosource-spike-roller

We’re on day 5 of our 13.1 Days of Running giveaway streak and this foam roller is one you won’t want to miss! Before you quickly scroll to the bottom of this post to enter to win, we did some research on why foam rolling is great for a runner’s muscle recovery.

Happy running & rolling!

How do foam rollers work?

  • Foam rolling is also known as myofascial release, which is the application of pressure to eliminate scar-tissue and soft-tissue adhesion.
  • As you roll over tight spots or trigger points, the muscles relax.
  • For really tight spots, applying constant pressure might make a bigger difference than rolling on it.
  • The textured foam rollers can apply an added bonus of acupuncture vs. the standard foam rollers.

What are the benefits of foam rolling?

  • Taking time to roll tense muscles can help prevent cramps that come in the middle of the night, by releasing the lactic acid that builds up during a run.
  • It also can increase blood circulation and improve recovery time.

Is it supposed to hurt?

  • We like to say “it hurts so good” because let’s be honest—it isn’t going to feel amazing. However, you’ll know the feeling when that deep knot doesn’t hurt as bad the next day.
  • For safety reasons, we strongly encourage you to avoid rolling on your lower back or directly on joints and bones.

What’s the big deal with those spikes?prosource-spike-roller

  • The spikes on this model from ProSource can provide a deep tissue massage where knots build up in places like quads and hamstrings that a standard foam roller may not be able to massage as well.
  • The convenient two-in-one design gives you both a full-length roller, and a twist-apart option for two half-size rollers.

 

To enter to win a 2-in-1 Spike Massage Roller (pictured above), fill out this form:

[contact-form to=’amber.ooley@gmail.com’ subject=’ProSource Entry’][contact-field label=’First and last name’ type=’name’ required=’1’/][contact-field label=’Twitter or Instagram username’ type=’text’ required=’1’/][contact-field label=’Email’ type=’email’ required=’1’/][contact-field label=’Tell us! How do you recover after a long run or race?’ type=’textarea’ required=’1’/][/contact-form]

Entries accepted until midnight on Wednesday, December 14. Winner will be notified via email. ProSource has requested an image of the winner with their prize after receiving it. All entrants will be added to The Rundown, RUN NORTH’s monthly newsletter along with ProSource’s email list. You can unsubscribe at any time.

Summer Yoga For Runners

yogaforrunners

Love to run? Fan of peaceful mornings by the lake? Looking to find your inner yogi?

If you said yes to any of those, check out the Summer Yoga for Runners session starting Wednesday, July 6th.

Jessie Erickson of Runa Yoga will be leading a Vinyasa flow yoga class incorporating core strength, promoting relaxation and increasing flexibility. During the 9-week session, you will gain strength and pliability of the body and mind helping to fortify core, quads, hamstrings, hip flexors and improve running time.

Details:
Dates: Wednesday, July 6th  – August 31st, 2016
Times: 6:15AM-7:05AM
Cost: $90.00
Must pre-register for all 9 weeks.
Space is limited to 40 members.

(In the event of inclement weather, yoga will be held inside Duluth Running Co.)

Get Your Stretch On

If you’re suffering from tight hips, or need something to keep you busy on rest days, then you might want to consider yoga. Here’s why:

It’s been practiced for more than 5,000 years and it has some great benefits to your body as well as your mind. (And we all know how much mental power it takes to get through a long run!)

Here are a few tips to get you started.

 

Why is yoga a perfect fit for runners?

It builds strength and flexibility—both pair extremely well with running.

 

What poses are most beneficial for runners? (note: we could go one for awhile, so here are just a few to get you started.)

 

For strength…

Chair Pose

Builds: core, legs, glutes, arms

Plank

Builds: core, arms

Twisting Lunge

Builds: core, legs, glutes, arms

Warrior III

Builds: balance and overall strength

 

For recovery…

Reclining Spinal Twist

Relaxes: lower back

Thread the Needle

Relaxes: upper body

Supine Split

Relaxes: hamstrings

Half Pigeon

Relaxes: hips and glutes

When is the best time to practice yoga?

That could depend on when you’re running. If you wish to practice every day, that it would be something to consider after each run.

For evening runners, yoga is a great way to start your day.

And most cool-down poses are great for post-run recovery.

 

Try out your local studio, or check out one of these books:

If you prefer videos, here are few YouTube channels with free lessons:


 

 

 

Let us know your favorite yoga poses or resources in the comments below.
~Namaste