Here is what you need to know to get rolling:
Robert Brown, a massage therapist for Fast Track Physical Therapy in Fairfax, Virginia, says every runner should own a foam roller and a massage stick, to minimize injury and prolong a healthy running life.
Move around midday.
Often, what undoes runners is not what happens while logging miles, but the time spent sitting and standing still during the rest of the day, says Michael Gaige, LMT, founder of Maine Sports Massage Company, based in Fleet Feet Maine Running.
"If you’re on your feet all day, the low back can become tight," says Gaige, who is also a running coach and member of the Maine Running Hall of Fame. "If you’re sitting for long periods of time, the hips can tighten from being flexed forward, and the low-back muscles can become overstretched." To help alleviate these issues, move around as much as possible during the day. Set a timer for every 30 minutes to remind you to take a movement break.
Warm up before running.
Perform a dynamic warm-up of at least 10 minutes before your pre-run massage, says Brown. You might try some very easy jogging, butt kicks, jumping jacks or high knees. “This warms up your body temperature and your muscles, brings blood flow to the muscles and allows you to move more safely,” he adds. What’s more, adds Floyd, it “stimulates muscles and helps you identify areas of your body that may require extra stretching before the run.”Best Massage Tools Guide