Running Recovery - By Mel

This guest blog is written by Mel Wiltshire, a mum of 2 pre-schoolers from a farm in Hertfordshire and our Mountain Buggy Terrain Ambassador.

Once upon a time ago, I played a lot of sport. I was fortunate enough to work with a top class strength and conditioning coach, who transformed my fitness. Whilst chatting to a group of us one day, he mentioned something about not having to stretch at the end of a game/training session – music to my ears! I basically switched off there and then and have taken this as gospel ever since. Fast forward a few years and call it age/ two pregnancies/ one child or another stuck to my hip for the past three years, but I’m finding myself with more aches and pains than ever. I’ve ignored it for long enough, however the fact is I can’t get away with such a flippant disregard for my body, so I’m turning my attention to post-run recovery.

I’ve tested out a couple of different recovery aids and here’s the low down on what I discovered….

Foam Roller

The first time I encountered one of these bad boys was circa 2004. It was presented to us at a training weekend as the next best thing to sports massage. Oh, and while we are on the topic, the words ‘sport’ and ‘massage’ are not compatible. A sports massage is in no way relaxing, and will most likely result in a lot of expletives! So, how does this roll of foam work? Well, the box says that it limits soreness and stiffness by promoting blood flow and breaking down adhesions. I have to be fair, the foam roller is fairly true to its promise, especially in the IT (iliotibial) band area. Here’s a brief description of how to use it:

Iliotibial Band foam rolling
Lie on your right side with the foam roller just above your knee bone. Extend your right leg straight out, and bend your left leg and place it in front of your right leg. Place your right hand on the floor for balance, and roll along your outer thigh from the knee bone to just below your hip bone. Repeat on the other side

I foam rollered (it’s a word) my IT band three times per week for three weeks*, and I have to say it did help. It hurt, but I got used to it and even weirdly looked forward to it – it’s quite a satisfying pain, if there is such a thing. Someone once explained it as thinking of your muscle as a tube of toothpaste, and the foam roller is squeezing the bad stuff out, which I think is a fairly accurate way of describing the sensation! 

Pros

Cheap, quick and satisfying. Can be done anywhere!

Cons

Hard to foam roll some areas of your body e.g I find it difficult to generate enough pressure on my calves.

*ok fine so I didn’t actually do this in such a regimented way because, you know, kids. BUT, I did use it and it does work!

Acupressure mat aka BED OF NAILS

Husband: ‘What’s that?’

Me: ‘A bed of nails’

Husband: Presses hand on bed of nails and yelps with pain

Me: Face palm.

I came across this acupressure mat on one of the occasions that I’ve fallen deep into the Instagram rabbit hole. The promise of endorphins being triggered, stress reduction and an overall sense of wellbeing had me straight on amazon prime - I’m a marketing person’s dream! It’s recommended that you lie on it for 20 minutes (hmmm..) each day on your back/ front/ stand on it and reap the benefits. I haven’t been able to stomach lying on my front (ba-boom ching) but I have tried the other two positions and I sort of love it! I hold a lot of tension in my back, and even if lying on this just helps me to be still for 5 mins without fidgeting, checking my phone, watching tv etc, then it’s a success.

Pros

Genuinely relaxing, cheap

Cons

It’s relatively small, the kids must be out of the way! (although I think this is actually a pro…)

 Ice Bath

After 10 years of ice baths I’m not about to get in one out of choice unless I’m seriously desperate, and I’ve not reached that point yet. However, a soak in a hot bath with a glass of something is a dream. Door locked, lights off, candles on… bliss. 

Pros

Easy, cheap, quick

Cons

Prune fingers and toes!! 

Bath goals! 👇

Final verdict

All of these things work in one way or another and I haven't even touched on fuelling or hydration.  The main thing I’ve realised is the importance of scheduling time for you to look after yourself. Ditch the washing up, the laundry and the guilt. After all, you can’t pour from an empty cup / run with a broken leg!

Love Mel x

Follow my outdoor mum life journey @the_running_mum

How I stay motivated to Buggy Run by Mel

Staying Motivated

I’m not going to lie, sometimes I can’t think of anything worse than going running, with or
without the buggy. I can’t be bothered. I’d rather sit in the house snuggled under a blanket,
drinking hot tea and watching Grey’s Anatomy. Ok, this would never actually happen if I
didn’t go running due to the two little people requiring seemingly constant attention, but
you get my drift. How do I drag myself out of the front door? Glad you asked. Here are my
top 5 tips for staying motivated....

1. Dangle that carrot
Promise yourself a treat for going out running. It doesn’t have to be extravagant, just a little reward for getting out and getting it done. My favourite things include a glass of wine with the kids’ tea, something from the M&S deli for my tea, a few squares of dark choc and the ultimate – a hot bath once the kids are in bed (choc/vino optional but recommended!).
Leave the clearing up/laundry etc and allow yourself the luxury of a 20 minute soak, you’ve earned it. Obviously, you don’t have to go running to be able to enjoy any of these things but if you have, it feels super virtuous!

2. Shout it from the rooftops
Tell a mate, tell a colleague, tell social media…. It doesn’t matter who it is but just tell someone. It’s amazing how this works, but the guilt of not going running once I’ve said out loud that I am heading out is enough to get me out of the front door! Maybe I should try this out with the housework….

3. Sign up to a race
When I first got my Mountain Buggy Terrain back at the end of April, I set myself a goal of being able to complete a 5k Parkrun course. One month later, after some serious sweat and slog, Austin and I did our first Parkrun at Ellenbrook Fields. The satisfaction from this was enough to keep me motivated for a while, but soon my enthusiasm started to wane. I’d ticked that box so what next? Instagram intervened as it so often does (I’ve put some serious browsing hours in), and up popped an ad for the Shoreditch 10k, part of the Adidas City Runs series. I ignored it a few times until the spark finally lit (or maybe it was the gin fizz) and I entered! I’ll admit it, I’ve been totally sucked into the cool marketing of this event but if it got me excited to run again, who cares?!

4. Variety is the spice of life!
Two suggestions for mixing things up here: firstly, try a new route. I love exploring new
running routes. It somehow doesn’t feel so hard when you’re having to concentrate on
where you’re going or you have no idea of the terrain. I’m yet to find anything the Mountain Buggy Terrain can’t handle – it’s more about what I can cope with! New places mean new things to look at, which helps to keep Austin entertained too. I hate running multiple laps – I once messed up my timings which meant that I couldn’t run around the grounds of a stately home and ended up doing 5k worth of laps around some greenery and fountains at the back of John Lewis. Fairly soul destroying!
Secondly, add some other exercises into your run. I sometimes combine this with a stop at
the park. It doesn’t have to be anything complicated, some squat jumps in between pushing the swing, lunges at the bottom of the slide, tricep dips on a bench. Everyone wins!

The dreaded John Lewis run!  

5. Meet a mate
If you’re lucky to have fellow (buggy) runners living nearby then go out together. You’re
much more likely to go out if you’re meeting someone, you wouldn’t want to let them
down! Alternatively, arrange to meet a friend for coffee at the end of your buggy run. Better still, combine this with point no 2 and there’s absolutely no backing out ;-)

So, there you have it, my top 5 tips for staying motivated. Off you go!

Love Mel x

Mum of 2 small boys from Hertfordshire, UK and Mountain Buggy Terrain UK Ambassador