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Tips for Self-Care Between Massages
I went to see my massage therapist for the first time this year. It's been too long since my last visit and my body always tells me when it's overdue. I try to get a full body massage at least once a month, especially when I am training hard. I see it as both a reward for my hard training efforts and a part of my recovery protocol. Although a massage can be expensive, I try to work in a 90 minute session once a month because I make it a priority to take care of myself. Runners and massages go together like peanut butter and ice-cream. What? Just me? (I'm not pregnant, I swear.)
One thing I have learned over the years is that we don't train in a bubble. You can exercise for an hour a day but if you are not taking care of nutrition, sleep, recovery and managing stress levels you may not see the results you desire. Everything is connected. Stress at work can affect your workout recovery. Poor sleep can inhibit fat loss. Poor nutrition can hurt your performance. You have to take care of your whole body, mind and spirit for true health and balance.
You body is like a race car, it may be fun to take it for a few speedy laps around the track, but you need to keep up with the maintenance in order to continue to perform your best. Maintenance of your body includes exercise, nutrition, rest, recovery, mobility and stress management. Maybe when I was a younger my body was more forgiving, but as I am getting older I definitely feel my best when I spend the time to take care of myself and pay the consequences if I don't.
Although massages are definitely not a requirement of a healthy lifestyle, I always enjoy my massage sessions. My massage therapist works to help release tight muscles so I can feel my best. It's a stress reliever and a way I pamper myself. He always gives me tips and advice on how I can maintain a healthy body outside of our sessions, especially since I visit just once a month. I love his ideas so I thought I would share some of his wisdom with you. I wish I could get a massage every week, but I follow these tips to extend the benefits and good feelings after a massage. Whether you are able to get a regular massage or not, this advice applies to maintain a healthy body.
Tips for self-care between massages. save to Pinterest for later
"AIR IS FREE"
It doesn't cost a penny to take in a deep belly breath and exhale. You don't need to skimp or save on those deep breaths. When he is working a particularly tight muscle he will say, "Air is Free" to remind me to take breathe deeply during the massage, but a deep breathing practice can serve us well all day long. You don't have to commit to a long term meditation practice, just stop and take a few deep breaths to relax your body and mind at any time. There are apps that can guide you, FitBit has a "Relax" setting that walks you through two minutes of deep breathing or just stop and breathe once in awhile. Air is free.
FOAM ROLLING/STRETCHING
A great way to encourage healthy mobility is with a foam rolling and stretching practice. It's always a good idea to move through a full body stretching session after your workouts, and it may be helpful to set some time aside for foam rolling as well. A lot of people have rounded shoulders and tight hip flexors due to our modern lifestyle of sitting and looking down at our phone screens most of the day. Some daily simple stretches and foam rolling techniques can help us counteract these disadvantages of our lifestyle.
DRINK WATER
After you get a massage they always encourage you to drink water. It's usually under the pretense of "flushing toxins" or some nonsense, but the truth is that muscles feel and perform their best when hydrated so this is generally good advice, whether you're getting a massage or not. You'll feel your best when fully hydrated.
SLEEP ON YOUR BACK
This is a tough one for me and something I am working on. He says sleeping on your back is the best sleeping position since it helps relax tight shoulders, chest muscles and hip flexors. It allows your head, neck and spine to rest in neutral position. Since I am recovering from an injured shoulder, he says it's especially important that I'm not adding pressure by sleeping on my shoulder. I often start on my back, but fall asleep and roll over. Hubby says I snore when on my back, but he is clearly lying. Sweet dainty girls like me don't snore, obviously.
Like anything else sleeping on my back is a habit that has to be developed and cultivated. I set the intention to sleep on my back when I go to bed at night and on those nights that I don't succeed, I try again.
Even if you don't get regular massages, these tips for self-care to maintain a healthy body between massages applies to everyone.
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BUT WAIT...THERE'S MORE!
STRENGTH & RUNNING WORKOUT
Welcome to the latest edition of workout Wednesday when each week I share a running or runner-specific strength workout. This week you are getting the best of both worlds because we are combining strength moves with a running interval workout. It's a great way to get in your strength and running in on the same day. This works best in a gym setting when you have access to a treadmill, but you could certainly do the run portion outdoors with a timer.
strength and running workout. Free PDF printable download. Save to Pinterest for later
CIRCUIT ONE
There are three exercises in the first circuit. Move through all three exercises with little to no rest. Move swiftly but not so fast that you sacrifice form. Proper form is always more important than speed. After you complete the exercises, take a short rest or water break and repeat two more times.
LUNGE
Starting with your feet hip width apart and your toes pointed straight ahead, engage your core and keep your back straight. Take one large step with your right leg to lunge forward until your front knee is lined up over your ankle and your back knee is nearly touching the floor. Once you are in the lunge position push back up to starting position. Perform 8 reps on each leg.
PLANK ROW
Start in a straight-arm high plank position with your wrists directly under your shoulders and your legs slightly wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down.
With your core tight and your glutes engaged lift your right elbow to row as you bend your elbow up toward the ceiling. Keep your elbows close to your side, do not allow them to flare out. You can do this exercise with or without weights. Perform eight reps on each side
BRIDGE
Lie on your back with your knees bent and push your hips off the floor so your body is in a straight line from your shoulders to your ankles. Push your shoulders into the mat. Squeeze your glutes and engage your abs. Pause for 1-2 seconds at the top of the the move. Perform 12 reps.
CIRCUIT TWO: RUN
Run for 90 seconds at an easy effort pace, then run for 30 seconds at a hard effort. Your hard effort pace should leave you out of breath. Repeat for a total of 4 cycles.
CIRCUIT THREE
Move through the three exercises with little to no rest. Complete the circuit three times
ELBOW PLANK TO SIDE PLANK
Position your elbows on the floor with your shoulders directly over your elbows. Your body should be in a straight line parallel to the floor. Engage your core while breathing normally. Squeeze your glutes. Be careful not to sink your hips or raise your butt in the air. Do not clasp hands in front as this throws off your alignment.
Twist up into an elbow side plank position with your shoulder directly over your elbow. Don't allow your hips to drop. Hold the position for 1-2 seconds in the top position. Alternate sides and perform eight reps.
BICYCLE CRUNCH
Lie flat on the floor with the lower back pressed into the ground. Place your hands on either side of your head, do not lock your fingers or pull on your head. Lift your head and shoulder off the floor and touch your right elbow to the left knee. At the same time, straighten your right leg, keeping it several inches off of the floor. Alternate sides to repeat the motion you'd make while pedaling a bicycle. Perform eight reps on each side.
SUPERMAN
Lie face down on the floor with your arms extended in front of you, raise your arms, chest and thighs off of the floor (like you are flying like superman) Pause for 1-2 seconds at the top position. Perform eight reps.
Download a printable version of this workout.
Give it a try and let me know how it goes in the comments, on Instagram or on Twitter.
Take a rest day or schedule easy effort paced-runs in the day or two following this workout. Always allow proper recovery after a high intensity workout. Adaptation (getting stronger and faster) happens during the rest period after the workout, not during the workout itself. If you don't allow your body the proper recovery time you won't see the full benefit of your workouts!
Questions? I'd love to help.
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BUT WAIT...THERE'S MORE
Learn how to structure hill repeats safely, adapt workouts to your fitness level, and boost your flat running pace with Fort Worth running coach Lea Genders