10 Top Tips for Runners

Massage in Shropshire

Whether it’s a triathlon, Couch to 5K or half marathon, seems everyone has the running bug these days. The ranks of running clubs are swelling with folk of all ages looking to improve their fitness or raise money for a beloved cause.

Running is a great cardiovascular workout, but it can put a strain the body, so taking care of yourself is all important. Having a massage in Shropshire is a great help, but there’s lots you can do too. Here’s 10 tips to keep you in shape while you train. These are for post-run only.

Arnica gel eases muscles aches, great if you can’t get a massage in Shropshire after your run

Arnica gel eases muscles aches, great if you can’t get a massage in Shropshire after your run

1.    Arnica 

This herb is great for relieving muscle aches. If any area feels particularly sore after your run, have a shower then rub Arnica gel or cream into the aching part and leave it to soak in overnight.

2.    Feet 

Your feet have done a lot while you run, so give them some love! Sitting on a bed or sofa, bring your foot towards you and gently squeeze your foot. Cover all areas, including the heel. Do the same on the other side. You may want to use a cream or oil that you enjoy.

3.    Knees

Knees also come under strain through running so give a little massage around the knee cap. You may want to use Arnica.

4.    Ankles

Keep your ankles in great shape

Keep your ankles in great shape

Sitting or standing, rotate your ankle all the way round in one direction, then the other and repeat 3 times. Also move your ankle up and down and side to side a few times. Do the same with the other foot.

5.    Calves

While sitting, put your leg out straight in front of you and flex your foot up towards you. Hold for 20 seconds. Do this 3 times then repeat on the other side.

6.    Hamstrings

Lie on your back with your legs straight then bend one leg up so your knee is at your chest. Put a towel, scarf or cord around the bottom of this foot. Keeping tension in the cord, push your leg forwards until it is straight again

7.    Quads

Standing near to a wall, bring one leg up behind you so you are standing on one leg. Put a hand out to balance on the wall if needed. Hold the foot of the bent leg with the hand on the same side. Hold for 30 seconds. Repeat 3 times then do the same with the other leg.

Properly functioning glutei are essential for running

Properly functioning glutei are essential for running

8.    Glutes

Lying on your back with legs straight, bend one leg up so your knee is at your chest. With your opposite hand, pull your knee over gently, until you feel a stretch. Hold for 30 seconds. Do this 3 times then on the other side.

9.    Groin 

Sitting on the floor crossed legged, hold your feet and bring your knees towards the floor, as low as you can. Hold for 30 seconds. Do this 3 times. 

10.  Hip flexors

Step forwards into a deep lunge, so your knee is just hovering above the floor. Hold for 30 seconds. Or, you can put your knee to the floor and lunge forward. Most importantly, keep your back and core straight or you don’t get the stretch. Do 3 times then repeat on the other side.

If you would like massage in Shropshire to support your run training, book online or contact me for a chat. Quote BLOG when you book to receive £5 off.