Just as important as the actual training itself, is self care. It is a key element in Run Revolution’s training. We do not advocate just logging the miles. Although running the miles is key to training for a race, those miles are not going to come easy unless you give those overworked muscles some relief.
Massage-as needed after long runs. I start to schedule massages when I am halfway through training. These massages save my legs.
Chiropractor-weekly, or at least once/month, during training, to keep everything aligned properly.
Foam roller-as often as needed, in between massage
Red Light therapy-as needed. Used for pain relief, tissue repair, and an all over good feeling without the harmful effects of UV light
Epsom Salt bath-after every long run. Epsom salt is magnesium sulfate, and has a variety of benefits, including relief to overworked muscles. Magnesium and sulfate are both absorbed through the skin when bathing, drawing toxins from the body, sedating the nervous system, and reducing swelling.
**When I ran the San Diego Rock and Roll marathon last year, I got a massage the same day with someone I had never seen before (I was in San Diego). She worked on my legs and told me my legs did not feel like someone’s who just ran a marathon, let alone a runner’s at all! I heard the same thing from a massage therapist in Costa Rica. They both praised me for taking care of myself. You can do the same!**