Active? Be sure to recover! + Moji 360 massager review

Throughout training for half marathons, and now the full, since around January 2012 (that’s a long training cycle!) I’ve learned – the hard way – that the essentials for a good training cycle include more than just cute gear …

My favorite shorts and shoes ARE essential, but don’t work alone…

It’s not only important to focus on the right gear, OR even the function of running itself, but also to have a proper POST-exercise regimen and plan that includes taking time to cool-down right after exercising and taking time for muscle recovery.

Eureka!

Why is Recovery/Cool-Down so important post-exercise?
• Reduce heart and breathing rates
• Gradually cool body temperature
• Return muscles to their optimal length-tension relationships (back to their starting point)
• Prevent venous pooling of blood in the lower extremities
• Restore physiologic systems close to baseline: after vigorous activity, you want to be sure to help alleviate waste products and lactic acid from the body through a cool down routine

Tips FOR Recovery/Cool-down?
• Fuel yourself within 30 minutes to regain electrolytes, glycogen, and feed muscles with protein
• Do light walking, then light stretch to bring muscles back to their base tensions
•  Slow down breathing to help cool down the body & calm down the heart rate
• Put your legs up on a wall – especially after long runs – to help with circulation
• Restorative Massage for the body

Massaging, stretching, and foam rolling can be a very important in the training process, as we seem to put our bodies through the ringer in hopes that it’ll perform to our higher standards. Injury prevention is the main reason for taking time for proper muscle massage!

 

When training, especially for half marathons and marathons, our bodies can form adhesions from various muscle and tissue trauma situations (speed work, tempo runs, etc.)
(source)

*In a Nutshell* You perform, you create a knot in your muscle, if that’s not corrected, the muscles don’t align and move right, you over-compensate, you get hurt.

I was lucky enough to be able to try and review the The Moji 360 massager from my folks over at OutsidePR to help me with some Marathon Training post-run muscle love!!

Disclaimer: Outside PR sent me a Moji 360 massager to try out and review in exchange for a post. All opinions are my own

Why I dig the Moji 360 massager:
It works from all angles – You can use it vertically, horizontally, and in circles! It’s conveniently sized – not too bulky to take on a trip or race, massage to your liking: you can do deep or relaxing massage. (Keep in mind: I try to make sure I use it while I have clothes on – I almost caught my skin in it pressing down a bit too much on my leg the other day – lesson learned!)

I love this thing – my friends at Outside PR recommended I keep it at work as a “cubicle relief” tool, but I’ve kept at it home for when I get done with marathon training runs – now, THAT’S quality time!

What’s your routine for post-run recovery/cool-down? What should you do more of?
Have you tried the Moji line?

HI! I'M KAT - I am a pug-mom, wife, NASM Certified Personal Trainer, & Fitness Coach focusing on living the fit life while tackling work, coaching others - doing it all! My blog is to hold me accountable for all the goals I plan on accomplishing and also a way for me to try to inspire others through my own experiences - if I can do it ANYONE can! Fitness is a huge part of my life as well as travel and seeing all that life has to be lived! PAY IT FORWARD!

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19 Comments
  • Reply
    September 26, 2013, 12:43 pm

    I always stretch after training runs and try to make sure to eat within the 30 minute time frame. Sometimes that is hard because I live about 20-25 minutes from the track. That means a quick Chobani yogurt or glass of chocolate milk as I walk in the door! I hve not tried the Moji line, but love my foam roller (most of the time!)

  • Reply
    September 26, 2013, 12:59 pm

    Never tried Moji! Sounds great! I’m a big fan of the Trigger Point Therapy kit! I use it before and after every run as well as on the days I don’t run!

  • Reply
    September 26, 2013, 1:56 pm

    This comment has been removed by the author.

  • Reply
    September 26, 2013, 2:11 pm

    Typical routine for me is sit or lay down (roadkill) then some stretching for a few minutes, with eating at the same time…then shower…. I know that I need to stretch more!

  • Reply
    September 26, 2013, 2:55 pm

    Hey, we have the Moji 360 at the running store! (And I have a mini one at home too. ;)) Like corework, I’m not the greatest at stretching/recovering after workouts. Sometimes I’ll stretch–and foam roll if forced. 😉

  • Reply
    September 26, 2013, 4:46 pm

    I have a full triggerpoint therapy kit plus their Grid roller. Rolling and stretching has made such a big difference!

  • Reply
    September 26, 2013, 4:48 pm

    I attempt to foam roll after each run. I usually drink a protein shake while I do it. It’s definitely a work in progress.

  • Reply
    September 26, 2013, 7:29 pm

    My routine involves a few stretches before I walk inside. Although I have a foam roller thingy, I’m really bad about using it. I have not tried the Moji, but it looks like something my husband would love. I’m pinning it on a Christmas shopping list! 😉

  • Reply
    September 27, 2013, 12:37 am

    Looks awesome.
    My current post run routine is stretching and refueling.
    Post long run I also ice bath and then get a nap.

  • Reply
    September 27, 2013, 2:40 am

    Looks interesting! I am so a RumbleRoller person & their new Beasties! 🙂

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