FITNESS
BY JUSTIN GRINNELL
Cold weather workouts 4 tips for runners during the winter months
I
have been privileged to work with many runners, competitive and non-competitive. During this time I have noticed some trends. Most runners strive for that endorphin buzz they get from a good run. They can’t wait to get outside or on track to rack up their weekly miles. I commend them for having such a passion for their respective sport, but in the process, they often forget about some key things that will help reduce pain and injury and increase their running performance. Here are four things that I feel every runner must do to optimize their performance.
SPLIT SQUATS
Get on that foam roll To improve recovery and reduce the risk of injury, self-massage with a foam roller can do wonders. As we put stress on our body our muscles and fascia tissue build up adhesions or “knots” in the muscle. This can be the main cause of pain and muscle dysfunction. Using a foam roller or other massage techniques will help restore the body to an optimal level of function and performance by resetting the soft tissue proprioceptive mechanisms. Foam rolling can help improve blood flow and provide temporary relief from pain, but cannot cure it. When foam rolling, your brain sends a signal to the massaged muscle telling it to relax and allow for more freedom of motion. I recommend using your foam roller before stretching and mobility work. It can also be a useful cool-down method. Improve your hip mobility Lack of hip mobility is a very common problem in runners and non-runners, as well. About 90 percent of my clientele has this issue when I take them through a functional movement screen — a screening process that helps provide a base of movement and asymmetries in the body. Lack of hip mobility is the main cause of lower back pain, knee pain, and can drastically decrease your running stride.
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LATERAL SQUATS
ROTATIONAL SQUATS
