Prehab with a little baby ART

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I have the best chiropractor in the world. ❀️ She is not only a badass ultra runner and mom of two kids, but she lets me bring Cadence to my sessions and keeps her entertained. 😍 I do daycare drop off and pick up, which means if I’m not sitting at a desk, I have a baby with me (fine by me!). πŸ‘Ά Today is a recovery day, and I took advantage of a little ART and adjustment to my ankle in preparation for my race on Sunday. πŸ™Œ I’d much rather invest in maintenance than injury recovery! πŸƒβ€β™€οΈ #recoveryday #marathontraining #taperweek #maintenance #chiropractor #bestlittletrainingbuddy #21monthsold #motherrunner #womenrunning #womensrunningcommunity

I spend a lot of time (and money) pre-habing, but this approach has kept me relatively injury free for a while now. It’s hard to know when a niggle will just go away on it’s own versus turning into something bigger and more tragic. I asked my PT last week if she thought I was needing to see her too much, and she assured me that I am one of her less frequent patients and that given my level of running, maintenance is expected. So… I don’t feel too guilty that I had a chiro appointment today to work on my shins, calves, and ankle.

My chiropractor primarily applied the active release technique (ART) to my leg(s) and helped loosen up my ankle. It’s got to be effective because it sure does hurt! It feels like a really deep massage to the tissues, but there is no way that I could achieve that kind of deep tissue movement by just rolling. I am so thankful to have a chiropractor who understands runners and who I trust to keep me healthy.Β  A good explanation of ART can be found at the bottom of this site. It’s crazy that these practitioners are skilled enough to know what’s going on under the surface just by feel!

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What’s your favorite method of pre-hab?

Recovery days made easier

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It’s a lot harder to get in a workout while sharing earphones, but it’s just about the sweetest way to start the day. ❀️ Today is a rest day for me to recover from yesterday’s race, but I’m getting in a quick upper body and core workout. πŸ‹οΈβ€β™€οΈ I’ve been doing more research as I find myself sort of coachless now that I’ve changed how I want to train to protect my shins. 😳 So far, I’ve posted daily on my blog about some of the things I’ve learned ☝️(like it’s ok to strength train on recovery days 😁). #recoveryday #strengthtraining #bestlittletrainingbuddy #21monthsold #motherrunner #marathontraining #womensrunningcommunity #womenrunning

Hope everyone had a great Fourth of July! I’m scheduled for an off day today to recover from the 10k yesterday. BUT I hardly feel like I deserve a day off after having an easier day on Monday and not pushing quite as hard as I should have yesterday.Β  Why is it so hard for runners to take the day off?!

This morning I walked Maggie (the golden retriever) and Cadence (the baby) for an easy mile, and after work I’m getting a strength workout for upper body and core. I feel like that’s a good compromise to let my legs continue to recover while getting back on a strength routine after our trip to Hilton Head last week.

I’m trying to figure out what my recovery and rest days will look like moving forward, and I found this article to be helpful.Β  I’m glad to see that the author says it’s ok to do strength on rest days. This is another article by David Roche where he says that it’s ok to get on a bike and do non-impact things on recovery days. I completely agree that 100% off days are good, but I know that I’ll stick to more recovery days if I know that I can sneak in a sweat while I’m at it.

Do you take recovery days completely off or do you add in some strength or XT?Β  How often do you have days off?