Going the distance part 2 - Body maintenance
2024-12-06 21:17
Going the distance is a blog series I'm creating related to how I've continued to lace up and just run, week after week, for the past 16+ years. It's a reminder for myself of the things that work, and an exploration into the why's and how I actually do it.
Body Maintenance
Stretching
Roughly every second day I do a mish-mash of pilates, yoga and stretching. Just 20 minutes seems to be enough to keep the body in check. The main purpose is to keep my back and core in good shape. I've battled spondylolisthesis and sciatica (on the L5 and S1) since 2005 when I upset it during my landscaping apprenticeship, and scoliosis issues since 2015. If I don't do these stretches my mid and lower back will start to give me grief, first noticable by interrupted sleep, waking me early with uncomfortable twisted sensations which also affects my breathing sometimes. So yeah, this is pretty important, and why I dropped it in first. If I don't sleep or breathe I'm no good for anything, let alone running.
I picked up the majority of these stretches from the pilates sessions I did way back which seemed to have a good impact.
Strengthening
I'm not as great at keeping these exercises up, usually kicking them off after I've copped an injury, for rehab. They are a great prevantative of injuries so I really wish I did them more frequently.
Generally they strengthen around the ankles and knees. Those smaller muscles that hold everything together. If I keep the routine going for a while I notice less knee pain, and more stability.
Again, 20 minutes is enough, and consist of one legged squats off a stack of pallets and stationary/moving RDL walks, both holding weights
Rolling
I use a foam roller when I need an extra bit for recovery, usually after stretching, or before strengthening, and mostly on the quads. I use a hard ball in the ankle crevices, and a hard spiky massage ball to roll the arches of my feet. I keep this under my office desk (using it right now). This helps my circulation, reducing inflammation around the ankles, which I get a bit.
More on recovery
As much as I'd like to just sit myself on the couch after a big session or longrun, I find if I keep moving by walking, or just doing light work through the day, aids the recovery process. As does sleep. Not just going to bed, but sleeping. I sometimes use magnesium tablets or spray when the muscles are a bit twitchy. I've also got a shakti mat which I should use more. I love spikes.