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Couch to 5K Week 6 tip: The foam roller is a runner's best friend

This week's workout: Walk 2 min/Run 8 min for 30 minutes

By Nick Hurley

Dick Pond

When you increase the intensity or duration of your running, you may notice or feel some soreness or tightness in your muscles.

This is very common and can be combated with the right recovery program.

Foam rolling has become almost a staple in the running community. Think of rolling as a form of self massage and a great way to relieve muscle tightness. There are many benefits to foam rolling:

• Shortening recovery time

• Decreasing the likelihood of injury

• Increasing flexibility and mobility

You can foam roll muscles all over your body. Some common problem areas that tend to need attention are your calves, hamstrings, IT bands and quadriceps.

When rolling on a certain muscle you may encounter some tenderness or pain. This is normal and a sign that you need to work on that area.

Try doing small rolls back and forth on that tender spot for 15-20 seconds and then move onto the next area.

The pressure from your body weight will help loosen up the muscle and increase your flexibility.

Utilize YouTube to see foam rolling in action or stop by any of our suburban stores for a mini clinic from one of our staff members.

Don't forget: foam rolling isn't just for when you have an issue. It can be added to your daily routine to prevent injuries and improve performance.

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