The sun is shinning, birds are singing, and the clomping of sneakers on pavement can be heard all around Boston. It’s a beautiful time of year, and one during which many of us hit the streets to incorporate running into our training. I love running, but we all need to make sure we take care of our tissues. Additional or different training requires additional or different mobility and recovery techniques to maintain our performance. Below is my endurance season mobility list, some of which I’ll do almost daily, all of which I try to get in on my rest days. Drink plenty of water, and take 20 minutes going through these drills, then see how your next run feels.
Fix your front wheel drive. All that hip flexion from picking up your foot thousands of times on your regular training run can certainly lead to some short, tight hip flexors. Combat this with the couch stretch, so named because it can be performed on the couch, while watching TV. Foam rolling your IT bands is also helpful here. The iliotibial, or IT band runs from your hip to your knee, so if it’s pissed off, it can cause pain anywhere along that area. Even with efficient running technique, we can still develop sore knees as a result of the constant, repetitive impact, but rolling out your IT bands is a great place to begin tackling, and getting ahead of this particular itis.
Tune up your shock absorbers. Your lower legs are your bodies shock absorbers, and man do they take a beating. Racking up a few extra miles a week on top of box jumps, double-unders, and all the other movements we practice can make anyone sore. Lower leg care is super important, especially as we get older. Spend a couple minutes each rolling out your upper and lower calves. This will help to keep your tissues supple and springy. And step on it! Your feet play a large roll in managing the impact of each stride, but are often forgotten when it comes to mobility. Use a ball (lacrosse, golf, etc.) to roll out the bottoms of your feet. Same deal as the calves, maintaining one of the best shock absorption systems on Earth.
Overhead Squats (50% best set overhead squats, not exceeding 45kg)
Box Jumps (24″/20″)
Fenway Park Spartan Sprint on November 17th, 2012 the creators of the Spartan Race series are turning Fenway Park into a 1 mile Spartan Sprint obstacle course. It’s in our backyard, and rumor has it another local box is putting a team together, so let’s represent! Kevin Kittredge has agreed to lead the CrossFit Fenway team, so please contact him in the next week if you’re interested. More race details are available here.
Hyannis Hyball Invitational is a charity softball game being put together by CrossFit Fenway’s own Sean O’Connell to benefit the Big Brothers/Big Sisters organization. The event is July 28th at 10 AM in Hyannis, MA, and all of CFF is invited. Please check out HyannisHyball.com for more information.