RUN HEALTHY | My Essential Pre- and Post-Run Body Maintenance Routine Tips | Run4Adventure

Over the years of running, swimming, cycling and triathlon I’ve learnt the hard way that body maintenance is super important when it comes to staying healthy and training consistently! As I’ve got older it’s become even more important and I now have a pre and post run routine in place that seems to be working well. In this video I run you through all the things I do and the equipment I use before and after pretty every run to try and stay injury free and running healthy!

Thanks for watching, we’ll see you in the next video and as always – stay safe and keep on running!

LINKS MENTIONED IN THE VIDEO

Foam Roller – https://amzn.to/3QT8wkN
Flat Roller – https://amzn.to/3V4haPS
Massage balls – https://amzn.to/3WOys4K

BOB and BRAD Massage Guns:

Air 2 Mini Massage Gun (UK): https://amz.run/7dpr
Air 2 Mini Massage Gun (US): https://amz.run/7dpz
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C2 Massage Gun (UK): https://amzn.to/3KPsFp8
C2 Massage Gun (US): https://amzn.to/3o0473Y

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#InjuryFreeRunning #RunningTips #PreAndPostRunRoutine

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now over the years of running cycling swimming and Triathlon I’ve definitely learned the hard way that body maintenance is super important when it comes to injury prevention and consistent training and as I’ve got older it’s definitely become more and more important so I get asked all the time on the channel you know what do I do what systems have I got in place to keep myself fit and healthy so I thought in today’s video I’d run you through my pre- and post-run body maintenance routine [Music] welcome back everyone Thanks for tuning in again I hope you are all fitting well I’m lloy pvis and this is run for adventure so the other day I took on my last long run before I get to run the brilliant Centurion South downsway 100 I actually hooked up with Simon who is in the middle of his charity run where he was trying to run 480 km along the Cornish Coast path from bu all the way to Plymouth and only in 7 days so we ran a pretty tough section of Coast paath 40 mi in length all the way from pending Lighthouse to the picturesque fishing Village of por Lev so this video is perfect timing because my legs are still a bit sore they’re still a bit tired and they’re definitely in need of some maintenance so the roller that I tend to use at the moment for most of my sort of pre and post routine is actually two rollers in one so in the middle we’ve got this softer smoother roller and then on the outside we’ve got this grided roller so to start with I’ll go for the softer smoother roller and I’m going to start with the lower leg first so I’m going to roll out those calves roll out the muscles down the front of the shin there just going nice and gently to start with with this more forgiving roller uh once I’ve done a couple of minutes of rolling I’m going to switch over to the grided roller with this bit of texture cuz I feel that this giv gives you a slightly deeper massage so again going to start off nice and gently you know after a tough training session or a long race my legs can be pretty tender and quite sore so always going to start off gently when it comes to massaging and then I’m going to build up that depth of massage as I go through the rolling so after 2 or 3 minutes I should be able to put all my weight through this roller and it shouldn’t be too uncomfortable once I’ve done all my foam rolling I’m going to switch over to a massage bowl and in fact fact this is a dog bowl Believe It or Not only cost me a pound so I save some money but pretty much does the same job I don’t know whether you can see that I’ve actually worn it silky smooth over the years because I’ve rolled on this bow so much and a massage ball is really handy CU I take it away to traveling to races and things like that super easy to pack in your luggage so again we’re going to start off with the lower leg and I’m going to get into those Cals again this definitely gives you a more precise and deeper massage it’s a pretty firm ball so it gets in nice and deep great at getting into those foot flexors or into all those nooks and crannies that you can’t get to with a foam roller I’ve actually got several massage ballls of different shapes sizes and textures yeah just showing off with a bit of juggling there they always said at school I was a bit of a clown but I’m not sure they meant in that way but yeah I’ve got the big ball that’s nice and shiny I’ve also got a ball of a similar size but it’s textured and then I’ve got this small spiky painful little thing so I use this a lot in my glutes another area of the body where I do struggle a bit so I’m literally going to sit down on that ball just applying a little bit of pressure cuz yep that’s pretty tender after Wednesday’s long run so just a little bit of pressure and I’m going to roll around on that ball and try and find any areas of sort of tension where it’s a bit uncomfortable as I go through the treatment I’m going to keep applying a bit more pressure to get a deeper massage and hopefully by the end of the rolling on that spiky ball I’ll be able to put all my on that ball and it won’t be too painful moving on from that little spiky ball we are going to go to the big textured ball this time and I’m going to do a little bit of sort of trigger point treatment on the IT band cuz you know I’m sure you’re aware that the IT band can be a pretty notorious part of the body for a runner it can cause lots of issues further down the body so a lot of knee pain is caused by a tight IT band so we’re going to try and locate the connection point it can take a bit of time to find it so it’s sort of lower back to the side just above the hip but believe me when you’re on it yep you’ll know you’re on it cuz it can be pretty fiery that’s for sure so like all the other areas of the body that I’ve spoke about you want to start off nice and gently because if you go in super deep to start with you might be hitting the ceiling cuz like I say it can be pretty tender to start off with so I’m on it there just a little bit of pressure it gets quite uncomfortable we’re just going to hold that level of pressure until that discomfort settles down once it has we’re going to go in a bit deeper again and we’re going to keep doing that to the point where you’ve pretty much got your whole body pressure and body weight on that massage bowl and everything feels okay that feels a lot better now the Cals are loosened the glutes are good and I’ve released that IT band a bit but for me it doesn’t stop there so next up I’m going to do a bit more sort of precise pinpoint treatment on areas of the body that I know I really struggle with you using my Bob and Brad massage gun and obviously other brands are available but over the years I’ve figured out that a massage gun can be a super helpful tool when it comes to your sort of recovery and body maintenance program and I pretty much use mine every day now most massage guns these days will come with a selection of sort of interchangeable heads that you can use but I tend to always start off with the the big Bullhead and most of the guns will come with one of these is perfect for getting into those big bigger muscle groups you know the glutes the quads and the hamstrings so I’ll fire the gun up put it on a mid setting of say number three and we’re going to get into all of those areas so into the glutes into the quads and into the hamstrings we’re probably going to massage each area for a couple of minutes building up the intensity as we go once that’s all done I’m going to move down the body and I’m really going to focus on those problem areas that I have in the lower leg so car panals and CA so we’re going to stick with the ball attachment to start with and now that we’ve loosened those Cals off with the foam roll and the massage ball I should be able to go in a bit deeper so we’re going to turn the gun up 2 four and we’re going to yeah there’s still a bit of tension there but it feels good we’re going to get in there nice and deep massage both the left and the right car for a good couple of minutes make sure they’re nice and loose and then once that’s done we’re going to stop that and we’re going to switch the heads over so now I’m going to go for this little thing the pointed head this is a great attachment for the lower leg especially for me it allows me to get in all those channels and those grooves that you just wouldn’t be able to get into with the ball attachment and this pointed head gets a lot of use in this household following the same sort of system as before with the pointed head attachment we’re going to go in on a nice low setting one or two and we’re going to work up and down those perinal and the cus uh making sure we focus on any areas that do feel quite tender flushing everything through once I’m happy with that we’re going to turn the gun up to three or four and we’re going to go in deeper this time round uh like I said this area of the body is somewhere I do have to focus on I do struggle and I think it comes down to poor circulation if I’m honest so my lower leg tends to get sort of bunged up it holds on to all those toxins and you know everything can get very sticky down there so you know I tend to do a good 3 or 4 minutes of treatment with the pointed head just to make sure everything’s nice and loose and flushed out and last but not least we’re going to switch back to the ball head and we’re going to give our feet a bit of love a bit of treatment you know it’s it’s funny how you know the only part of our body in connection with the ground is our feet and for years and years I didn’t treat them at all I really didn’t look after them and I did struggle with planta fascitis a couple of times which no runner ever wants so going to fire the gun up to sort of setting three a nice mid setting going to get into the InStep there and it really does feel good when you massage your feet with a massage gun especially if you’ve been on them all day working across the midfoot we’re going to get into the connection points of that pla fascia and give them a real good couple of minutes of massage and just loosen everything off and you’ll see what I mean if you do this it really does feel nice your feet are all tingly and you can feel that blood flow coming back uh don’t worry if you haven’t got a massage gun because a spiky ball will do just as good a job however I will say you know don’t put the ball on the ground and put all your pressure on it that’s the last thing you want to do you want to ease in gently you don’t want to damage anything in the foot that is for sure so just start off nice and lightly and then build up as you go so there you have it a bit of an insight into my pre and post-run sort of body maintenance routine also worked into there is 3 to four uh strength and conditioning sessions a week of about 20 minutes and I tend to do some Mobility exercises before and after every run if I’ve had a really tough training session or I’ve just finished a challenging race I might also pop on my myop pump from Mya Master big fan of these I’ve been using them for a good year and a half now and they’ve really helped when it comes to recovery literally zip them up plug them in switch them on get a good 30 minutes of recovery while you sit there and maybe do some work or answer some comments on YouTube so they are a an air compression legging system so they pump air in there causing compression which helps to flush out all those toxins that you’ve built up through exercise and it replaces it with fresh oxygenated blood really do help when it comes to my poor circulation in the lower leg like I’ve already mentioned you know recovery is super personal and what works for me might not work for you guys at home but I am definitely a big fan of my Maya pumps it’s another piece of gear that gets a lot of use now I know this seems like a lot of work and it does take me quite a lot of time to go through this sort of routine before and after most runs but you know if it keeps me fit healthy and training consistently then I’m willing to dedicate the time to it because I love to run you know and there has been some times when I haven’t been able to do what I love whether it’s down to niggles injury or even surgery and they were tough times both mentally and physically so like I said a bit of time focusing on my body really has made a difference and I think if you want longevity in this wonderful sport then body maintenance is super important now you don’t need to have all these gadgets to do it but I really would recommend investing in a good foam roller and a massage ball of some description and use these two bits of Kit alongside regular treatment with an experienced and qualified sports massage therapist and on that note guys it brings another video here at runfor Adventure to an end and a video that you guys have been asking for so I really hope you’ve enjoyed it and you found it helpful what I’ll do is I’ll leave a link in the description below for all the gear that I’ve talked about today all the stuff I use for my body maintenance in case you want to check it out in a bit more detail don’t forget if you have found it helpful to like comment share and subscribe if you haven’t already because it really is a big help to the channel but for now from me and Colin the cauliflower thanks for watching thanks for supporting it’s really appreciated we’ll be back here on the channel soon and as always stay safe and keep on running a’t that right Colin [Music] hey [Music] heyy my [Music]