Ultra training for beginners

170 watchers

Badger May 2021 7:00pm, 12 May 2021 13,844 posts	0 Badger For me (insofar as I qualify as an ultrarunner at all) the combination of rollering, yoga and strengthening work with a particular focus on core and reducing stress on my knees transformed things to the point I can average something like double the training volume I could in the past with fewer injuries. I'm a bit lighter as well which probably helps (don't recommend the high-stress low-appetite regime that mostly led to this, though).
Rosehip May 2021 7:10pm, 12 May 2021 21,066 posts	0 Rosehip I'm trying to be lighter and do more strengthening and yoga-y stuff - but not doing very well. I don't "get" foam-rollering, whenever I've tried I just end up hurting my supporting shoulders or wrists (see weight loss failure above) but I can't work out what it's supposed to do. However a tennis ball between my back and the wall is a nice self-massage to keep my lower back mobile, so maybe I ought to give the roller another go. My legs ache this evening a lot more than they should for the work they've done.
Fragile Do Not Bend May 2021 8:49pm, 12 May 2021 8,380 posts	0 Fragile Do Not Bend I haven’t used a foam roller in years, I’m not sure of the value of it. I do ‘yoga’ twice a week - I’ve put that in inverted commas as my yoga teacher is very non-traditional and focusses more on strength and joint mobility/range of motion than she does on stretching and yoga poses. I think that’s helped me a lot.
Rosehip May 2021 8:53pm, 12 May 2021 21,068 posts	0 Rosehip I'm missing the Pilates class. I couldn't get on with doing it over Zoom and my teacher has now found more than enough to keep her busy instead.
geordiegirl May 2021 9:24pm, 12 May 2021 14,579 posts	0 geordiegirl So I’ve been doing a lot of yoga type sessions I say type as it’s not true yoga but yoga moves made into flows that are great for runners. I do a couple a week and also try to do one more HIIT / body weight type session. I also do a reasonable amount of walking & stretch every day - normally but last week was crazy busy and only ran and walked. I bought a massage gun which I find easier to use, like you Rosehip I struggle with upper body strength to foam roll. I have been stretching so had minimal cause to even use the massage gun. After this shock I will definitely keep up more rollering. Thanks for the replies. Stay fit and flexible all.
Badger May 2021 9:33pm, 12 May 2021 13,848 posts	0 Badger Another thing I often use is a massage stick with a flexible plastic core and rotating outer. I can't link to the kind of thing I mean because every time I buy one they stop making them but basically anything that doesn't have a rigid metal core should do. You can massage everything a roller will do and more - there's a bit of muscle just above and inside the knee that a roller can't reach, and working that definitely reduces my knee pain. [I don't advise searching Amazon for flexible massage stick as this turns out to be a euphemism...]
geordiegirl May 2021 9:40pm, 12 May 2021 14,581 posts	0 geordiegirl Lol Badger. I have a massage gun similar to this. smile.amazon.co.uk I’ve used that regularly but what physio said is on the big muscles you can’t get the weight behind it as you do from rolling. So I think a bit of both. The gun is great for getting right into a knot too.
Rosehip May 2021 10:07pm, 12 May 2021 21,069 posts	0 Rosehip I've got a Stick massage stick somewhere, but it's one of those things I thought I "should" use/do but never actually do
Velociraptor May 2021 10:17pm, 12 May 2021 52,601 posts	0 Velociraptor I don't do any of that stuff, ever.
flyingfinn May 2021 10:21pm, 12 May 2021 2,731 posts	0 flyingfinn Me neither.