Week 9 of the Weekly Workout features a simple massage that can help relax your feet and prevent plantar fasciitis as miles add up late in the training season. To start, get a tennis ball or lacrosse ball (both can be easily stored in your gym bag for use post-run) and remove your shoes. Slowly roll the ball back and forth in the arch of your foot between the ball of your foot and your heel. Take care not to roll over your heel or joints of the toes. Repeat this motion 8-10 times with each foot.
***
Each week over the next 12 weeks Runner’s World will release a new video that gives you a quick exercise, stretch, or drill to add to the end of your run to help train you for a fall full of PR’s. The video will add a new move to your routine and by the end of September you will have a full 12-step sequence to perform at the end of your run.
