Fall Training Tip - Week 7

Fall Training Tip - Week 7
Regular training can create tension in your hips due to an increased workload on the muscle group in your hips know as the hip flexors. The tightness in that muscle group can lead to a breakdown in form, which can lead to injury. Get hip to this simple stretch to help open up and relax your hip flexors so you can stay road ready. Training hard can pain in the butt, literally. Use this simple piriformis stretch with a tennis or lacrosse ball to work on the hard to reach area and alleviate pain. Do the stretch after your run or before you go to bed. As the miles pile on you might be experiencing tenderness in the arch of your foot. This tenderness could be from plantar fasciitis, the swelling of the tendon's in the arch, and can be very painful, especially in the morning when you wake up after a night of not moving the tendons and muscles around them. Wearing thin socks at night will help increase heat and blood flow to help combat the pain. Also, wearing shoes as soon as you wake up can offer support and stretch the tendon and help you get on with your day. This week we show you a simple tip to help aid recovery while you sleep. Using two pieces of 2x4, elevate the foot of your bed to raise your tired legs above your heart, prevent blood pooling, and inflamation. This will help to get you ready for your next run or help you recover from your big fall race. *** Each week over the next 12 weeks Runner’s World will release a new video that gives you a quick exercise, stretch, or drill to help you train smarter and recover quicker for your fall race. Original article and pictures take http://www.runnersworld.com/injury-prevention-recovery/fall-training-tip-week-7 site