TRAINING YOUR QUESTIONS ANSWERED BY OUR RESIDENT OLYMPIAN
BY JO PAVEY
Jo’s tip: Just a little bit
What are the dos and don’ts of foam rolling? Foam rolling is beneficial as a form of selfmassage or self-myofascial release to ease sore muscles and improve range of motion. It may feel slightly uncomfortable, but shouldn’t be painful. Place a foam roller under the muscle group you’re working on and slowly move it back and forth. Don’t move the roller too fast. Use your arms as a support to adjust the amount of body weight on the muscle. Go easy to begin with and gradually increase the pressure as you get used to it. If you find a tight spot, you can work on it for slightly longer and hold some pressure for a few seconds to release it. Avoid rolling directly on to your joints as it could cause damage or hyperextend them, and never use a roller on your neck or on a newly injured area, such as a muscle tear.
068 RUNNERSWORLD.COM/UK JULY 2022
Caution must also be taken if rolling the lower back – it can exacerbate bad posture and it’s important to avoid direct pressure on the actual spine. Also, bear in mind that many injury problems require you to address muscle imbalances that contribute to the injury, rather than just working on the area itself. Rollers come in different densities, textures and sizes. A softer-density roller may be best to begin with before trying ones that work deeper. If possible, foam roll about three times a week, ideally when your muscles are warm. Foam rolling can also be used during your warm-up as it’s been shown not to reduce muscle strength, but keep it gentle and ensure you still do dynamic stretching before you work out.
Interval sessions • 4 × 1K (2-min recovery) @ 10K pace; 5-min rest; 3 × 1K (2-min recovery) @ 5K-10K pace; 4-min rest; 4 × 200m fast but not flat out (45-sec recovery) • 3 × 1 mile (3-min recovery) @ 10K pace; 5-min rest; 3 x 800m @ 5K pace (2-min recovery); 5-min rest; 3 x 400m @ 5K-3K pace (60sec recovery); 3 × 200m fast but not flat out (30sec recovery) • 8 × 400m @ 5K pace (40sec recovery); 5-min rest; 8 × 400m @ 5K-3K pace (40-sec recovery) • 5-6 × 1 mile @ 10K goal pace (2:30-min recovery) Tempo sessions (do these in order as you get fitter) • 3 × 8 mins @ tempo effort (3-min recovery) • 2 × 12 mins @ tempo effort (3-min recovery) • 20-25 mins @ tempo effort
* P L E AS E N OT E : J O PAV E Y I S U N A B L E TO R E S P O N D D I R E C T LY TO Q U E R I E S . P H OTO G R A P H Y: G E T T Y I M AG E S
ROLL WITH IT Get it right and your sore muscles will thank you
If you’re having one of those days when you’re feeling like you can’t face a run, try going out for just a few minutes. Tell yourself that if you’re really not feeling it, then you’ll stop and head back. More often than not, you’ll find yourself getting into it. Think how much happier you’ll feel when you get back having done it. We all have difficult days, and it’s the tough ones that make the good days feel even better. But if dreading a run is a regular occurrence, look at your schedule and think of ways to make your running more enjoyable.
What are the key workouts/sessions I should be doing for a sub-40 10K? You should include a mix of interval sessions that incorporate different paces and tempo runs to make running at, or faster than, your goal race pace feel comfortable. Mix in one of the following sessions each week as part of a wider training plan. Start and finish each with a 10-min warm-up and cool-down.
