This post is actually going to be mostly about running! Imagine that.
Saturday: 7 miles around town. Glorious, shorts weather, overcast, mid morning, the bomb.
Sunday: Hour walk with those doggies, plus a long foam roll session.
Monday: Favorite spin class, lots of foam rolling/stretching, and core work.
Tuesday: 6 miles before work. IT band = ouch.
Wednesday: Instead of the 50 minute run I had on the schedule, I took an extra cross-train day because of my IT band. 30 minutes of spinning (on my own), plus stretching, core, and - you guessed it - foam rolling.
So if you can see the theme from my latest workouts, I have been very tight in the IT band/glute/hamstring area. I think this is coming from my recent increase in mileage, coupled with my relaxed approach to dynamic warm-up/post run stretching lately (i.e. it doesn't happen). Beginning Sunday, after my long walk, I noticed I was hurting, so I embraced my old friend: the foam roller!! I swear by this thing. However, foam rolling is a blessing and curse: do it too much, and you could injure a muscle/tendon that otherwise may have healed. I may have been foam rolling too frequently these past few days, but it's helped me so far. I already feel worlds better! It just hurts so good...
Check out this "Owner's Manual" of the foam roller. It's very comprehensive, and can speak much better than I can. I generally use the roller for my quads, hamstrings, calves, glutes, and lower back.
As I was considering why I was all of a sudden so tight, I realized, "HELLO - I need new shoes!" Duh. It's about that time. I replace my shoes every 6 months, and this works well for me. Around the 6 month mark is usually when I start to feel injured suddenly - tight IT band, sore calves, etc., and new shoes fix all my problems! I have not yet gotten to the place of rotating multiple pairs of shoes at once, although I would like to look into that.
I am an extreme over-pronator (my ankles collapse inward when I run), and I have sky-high arches. The man who fit my ski boots called them the Lincoln Tunnel...So I need lots of support in my shoes - I always add heal lifts and an extra arch support. Yeah it's a mess. For this reason, I am terrified of switching shoe models. I am a firm believer in sticking with what works for you, and just getting the upgraded model of the same shoe. Mizunos have been my go-tos for a few years now. This time last year I was in the Wave Nirvana and I switched to the Wave Inspire 9. It was a BIG "step" for me :) I absolutely love love love these shoes though.
1. What's your favorite running shoe?
2. Do you have any nagging injuries/sore spots?