How to recover after the Great North Run with the Andrew James Foam Roller
Taking part in the Great North Run can be an incredible experience, both on the soul – it’s an undeniably emotional day – and the body.
Completing the world’s greatest half-marathon is a helluvan achievement, but just because the run’s finished, your post run recovery should not suffer.
This is where the Andrew James Foam Roller comes in!
How to use a Foam Roller on your legs for post half marathon recovery
Leg pain after running is obviously going to be on the cards after a half-marathon, but it doesn’t have to stay there and niggle at you.
How to foam roll shin splints
If, like me, you suffer from really bad shin splints, your leg recovery will definitely include some Foam Roller action.
By crouching down on the Foam Roller and allowing your shins to roll back and forth over it (either one at a time or both simultaneously), you will be easing any pain on your shins and reducing inflammation. If you begin to feel discomfort or pain, stop, apply an ice pack and stretch your ankle for a little bit, before resuming with this technique.
How to give yourself a Foot Massage as part of your Half Marathon recovery
As much as leg recovery is important after the Great North Run 2019, it’s crucial not to disregard sore feet after running, so be sure to use the Foam Roller to roll under the sole of each foot.
Ensure you are pressing down on the roller, so that it’s having some effect on your feet and massaging each part – from your heel to your toes.
By doing this over an extended period of time, the muscles in your feet will relax and muscles such as the fascia will not feel as tight.
How the Foam Roller can help with Hamstrings
Foam Roller Hamstring exercises are imperative for a runner of any experience.
By placing the back of your legs on the Foam Roller and your hands on the floor behind you, you can find a rather relaxing rhythm as you roll the roller across the back of your hamstrings, focusing closely on any areas that may be sore or tender.
How else can the Foam Roller be a part of your Half Marathon Training Plan?
Abductors – The abductors are in your inner thigh and this can be good before the big day, but are also worthwhile stretching exercises after running too.
Simply lie down on your yoga mat and place the Foam Roller underneath your thigh and move your body weight so that the Roller moves from from your knee, up to your groin. Make sure you are applying the right amount of pressure – just enough to relax the muscles, but not enough to put you in agony. Even if one leg is in more pain than the other, we recommend you repeat the process for both legs.
Quadriceps – Very similar to the shin splits recovery technique, you again lie face down on the mat and place the roller underneath the front of your thighs and roll your legs from the hip down to the knee. Try it one leg at a time for extra effectiveness.
Other benefits of using a Foam Roller
Everyone will have sore legs after running a half marathon, but if you haven’t taken part in the Great North Run, there are still some uses for a Foam Roller:
– You can reduce cellulite.
– You can give yourself a foot massage after a particualarly strenuous day at work. Or night out.
– You can reduce pain by self-massaging and increasing your blood flow.
– Foam rolling aids with flexibility and can help your muscles stretch and strengthen.
– By foam rolling frequently (whether as part of your recovery after running or not), you can reduce or, at the very least, manage stress.
Some other cool-down tips for directly after the Great North Run
Before, during and after your workout, water is key. By staying hydrated, you are reducing the chances of getting a cramp and help prevent DOMS (or Delayed Onset Muscle Soreness) after you have worked out.
When looking at how to ease muscle pain after working out, you can’t go far wrong with an ice bath. Most gyms and sports centres can provide access to them, but you can always make your own with an ice maker.
The day after the Great North Run
Stretching your sore muscles
DOMS is when you initially feel fine after a workout, but, after a day or two, the soreness begins to creep in, whether it’s leg muscle pain, lower back muscle pain or neck and shoulder pain. One of the easiest ways you can tackle this soreness is by using your pained muscles and not letting them rest too much. By not stretching them a little (such as going for a little walk or possibly a swim), they could seize up and cause more damage in the long run.
Furthermore, ice is key. Even if you’ve taken part in an ice bath the day before, applying an ice pack (even a homemade one with cubes and a tea towel) to any sore areas is an effective way of relieving muscle pain. Decreasing inflammation is the main goal of applying ice to sore or tender muscles, but the fact that it physically cools you down after a warm workout is a definite bonus.
Self-massage with a Foam Roller
As well as the evening after the GNR, your leg recovery can still take place in the week after.
Self-massage is another ideal way of relieving muscle pain after exercise. A Foam Roller, for instance, allows you to dictate the amount of pressure on your sore muscles.
By simply rolling your back, legs or shoulders across the Foam Roller, you can release tension and massage aching muscles, as well as relieving tight muscles.
How to ease muscle pain after gym or home-based workouts can always be hard because of the pain you might find yourself in, but by getting into the habit of drinking more, stretching properly and ensuring your properly taking care of sore muscles after workout, you should be able to workout with very little pain.
We have a whole host of exciting Great North Run blogs, including Our Half-marathon recipe ideas, what items you need to successfully finish the GNR and some top tips for before, during and after the Great North Run.
CLICK HERE TO FIND OUT MORE ABOUT OUR GREAT NORTH RUN COMPETITION AND WIN A FOAM ROLLER AND A WATER BOTTLE!
But, if you don’t want to enter the competition, you can buy your Foam Roller here and for the next few weeks, you can get 25% off with the discount code GNR19.