Self Care, strethcing and rolling

 

I have been a coach for almost 2 decades and also have been trail running for that time. Depending on my line of duty, I sometimes actively stretch and mobilize, sometimes strength training is enough. 

I also know that running around 50 to 70km a week is where I need not self care and above that, well as I said, depending on the line of duty, I would either need or not. So when I used to be doing mountain bike guiding 30+ hours a week, I would not need any stretching or mobility. I was flex as. Moving all day long, hydrating and eating. When I used to be doing also bike delivery, I was not needing either any stretching or rolling. I also was doing for almost 10 years lifeguarding. I used to swim, sauna, hot tub, steamroom every single day, besides running. Also used to run an high performance treadmills. No stretching was needed.

However, when doing seated, driving, non active duties, well I stiffen up. I do not loose flexibility like others that is for sure. I can do an ass to grass squat, touch easily my toes or hook my fingers behind my back. But, I might get some nasty hip flexor tightness, some lower back pain and most importantly achilles tendon issues. It gets a less tender nowadays, that I run 99% of training on trails, but I still can get kneepain, from overworked stabilizers, hammered hams from kettlebells and fast technical descents and so on. 

So yes. 80km of running and over and seated jobs. That is my criteria of limit to stretching and foam rolling. Okay, I have been a coach. I am not going to lie here. I do it at least twice a week and have been doing for a decade. I do my faire share of pilates and yoga, mace swinging, and also van damme style static stretching. Hold it baby ! But I don't target anything as nothing hurts. I dont have a goal outside of longevity in the sports, relaxation and feel good hormones. 

Now, that I am doing my 4th week over 80k with nearly 4000m s of elevation gain at the weight of 90kgs, well, my tendons and knees, get a little more banged up. I am on a weight loss journey right now. But it is hard. I am I believe around 8 to 10% bodyfat. Drying out more will be challenging. It is going to take some time. I think I can get down to 5 to 6 quiet easily , but then the work towards muscle density must take place, without sacrificing power and speed. Or speed endurance. I think I will be down to 85 in a couple of months and down to 80 for next February. 

So right now, I am doing my twice a weekly stretching, but foam rolling on the other hand every single day. I have an over 10 year old orange trigger point roller. It is unbeatable. I won also a massage gun. For targeting areas where blood needs to be drawn, that is superb. I also am doing my regular pre and post run dynamic stretching. That is important. I believe that mobility is great, but keeping mobile is even better. An hour of stretching is fantastic. Doing 3 x 20min through out the day, every day is better. In this case, in any situation you are basically ready, prepared and have the itch to move.