5 Tips to Get the Most Out of Your Foam Roller

Sure, we’re all obsessed with our boutique Flywheel, CorePower and SoulCycle classes, but there is one less-glamourous (more budget-friendly) activity that can make a huge difference in your body — and help you get more out of those fancy classes: Foam rolling.

Foam rolling, also known as self-myofascial release, is a technique designed to work out the knots in your muscles. It is similar to a sports massage and can provide many benefits for overall muscle health. Foam rolling has been shown to be helpful in addressing a variety of  conditions, like IT band syndrome, patellofemoral pain syndrome (runner’s knee), shin splints, low back pain, infrapatellar tendinitis (jumper’s knee), blood flow and joint range of motion. Foam rollers come in many shapes, sizes and firmness depending on your individual needs.

Here are 5 foam rolling tips that will help you get the most out of your foam roller. Let’s get rolling! (Sorry, I couldn’t help myself.)

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Do This: Free Pop-Up Boot Camp at Race Street Pier

Main Liners, you already know where you’ll be getting your free sweat on this weekend. (If you need a reminder, we’ve got info on that here.) But to all our city dwellers, don’t feel neglected: There’s a free workout on the books for you too. Trainers Holly Waters of Fitness Alive and Gwi Murahwa of ITrainStudio are teaming up for a free pop-up boot camp at Race Street Pier tomorrow to raise breast cancer awareness. The only requirement? You must wear pink.

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Will Run for Food (and Beer): 5 Philly Running Groups for Foodies

October ’tis the season for prime running weather: You no longer start dripping enough sweat to fill a Big Gulp container the minute you step foot out of your door, and it’s not yet cool enough to enter into hibernation mode. But if a perfectly cool breeze isn’t enough incentive for you to stick to your running schedule, we know what might be: The promise of food, beer and/or coffee at the finish line.

Sold? Thought so. And these Philly running groups, perfect for the food and beer-driven among us (my hand is raised), each end with at least one item on that list. Read up, foodies!

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The Checkup: Philly Study Validates Your Outrageous Lacroix Addiction

• The folks at the Monell Chemical Senses Center, right here in Philly, have figured out why your recycling bin is overflowing with Lacroix cans (coconut flavored, if you’re like me — so good): According to a study, to be published in the journal Plus One, cold carbonated beverages are the ultimate thirst quenchers, scientifically speaking. By the way, word to the wise: You’re pronouncing Lacroix wrong. [Vice]

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Bake These: Chocolate-Chia-Cherry Granola Bars

Chocolate-Chia-Cherry Granola Bars | Photo by Becca Boyd

Chocolate-Chia-Cherry Granola Bars | Photo by Becca Boyd

Ah, bars. They call to me. Last week I had a protein bar and a bowl of ice cream for dinner. I’d been cooking all day and didn’t think making a meal for myself was worth the effort. This is sad. Take it from someone who knows: If you find yourself relying too heavily on what should be a last resort snack, it’s time to get back in the kitchen — you’re worth it (I’m pointing my finger at myself).

You know by now that homemade is always better (planet, wallet, you get it), and big-batch is a time-saver as well. These Chocolate-Cherry-Chia Granola Bars are brimming with satiating components: walnuts, chia seeds, and coconut oil check all the boxes in the “fat equals full” category, and these bars work equally well for breakfast, a pre or post-workout bite, an afternoon snack, or dessert. Add making these to your to-do list on Sunday afternoon and your week will be better for it — trust me.

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PSA: There’s a Singles Speed-Dating Run in Philly Tonight

Calling all single runner friends! Nearly a year ago now, I asked the question: Where the heck are the singles running groups in Philly? Well, there still aren’t any running groups for singles in Philly (that I know of, at least), but there is a singles run going down tonight. Which means you have just enough notice to grab your running shoes after work and not enough notice to obsess over how you’ll introduce yourself to what could be your future hubby/wife/Netflix partner for life. Perfect, right?

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Is This Giant Early-Morning Yoga/Dance Party Coming to Philly?

Daybreak Seattle | Photo via Facebook

Daybreaker Seattle | Photo via Facebook

Fact: Sober dancing is not for everyone. I get it. But if you are one of the brave yoga-loving souls who isn’t afraid to get your booty pop on without a few pre-booty popping beers, then you’re going to want to go here to tell the folks at Daybreaker that you really (really, really, REALLY) want them to bring one of their early-morning yoga-and-dance parties to Philly.

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Here’s How to Do an At-Home Apparatus Pilates Workout — Without an Apparatus 

For this week’s video in Ploome’s #Homeschooled Virtual Workout Challenge (Have you been getting your sweat on every day? Color us impressed!), the ladies from Ploome are showing us all how to mimic an apparatus Pilates workout at home (while building killer abs and agility), no apparatus needed. Yeah, it’s pretty cool.

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Very Important Question: Are You Eating Enough Carbs?

I’m going to state the obvious here, but running a marathon and half marathon are very different than running a 5K or 10K. I’m not talking about the difference in distance — I’m talking about the difference in nutrition needs. For the most part, nutrition isn’t a limiting factor to performance for the 5K and 10K, but once you get over two-hour mark in racing, nutrition plays a vital role in how well you perform.  Read more »

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