WEEK 2 FITNESS: Foam Roller release by Debbie

If you want to be a healthy happy runner with strong, healthy, happy legs, feet, and joints, then we need to do deep tissue (myofascial) release work. A very effective way is by using a foam roller. After each run, and particularly on your days off, roll out on the foam roller – everywhere from your Achilles up through your glutes (buttocks).

Go slowly, and go everywhere you can, on top of your legs, on the sides of your legs (it’s great for your ITB – the rope-like connective tissue that goes from the knee to the hip, and can even pull up into the back!), and even on the back of your legs, from your hamstrings, to your glutes. Just be careful not to foam roll directly on your kness, on the sides of your knees, or the back of your knees—that’s harmful to your knees.

• Roll out slowly, looking for any tight spots you can find.
• Hold for 30secs to one minute, until the pain starts to melt away.
• Doing so helps prevent muscle pulls, tears or worse because you’re getting at the knots before they become severe or before they harden or become scar tissue.