My #OnTheRunTO squad has cruised through the second week of official training for the upcoming Nike Women’s 15 in June. Every Monday the team meets at the Nike Running Loft in Toronto and we are guided through a customized run route lead by our designated Nike Pacer Christina Tiffin. Over the course of the training period, there will be special moments for the team to better help them prepare for race day. In an effort to keep the ladies happy and healthy over the next several weeks, Nike Canada brought in Dr. Marc Bubbs; Naturopathic Doctor, Strength Coach, Author and Sports Nutrition Lead for the Canadian Men’s Olympic Basketball team. Topics of discussion…the difference between dynamic stretching (suggested for pre-run) and the right way to cool down and stretch post run. Most importantly, the proper way to use a foam roller. Foam rollers are the most popular mechanism for self myofacial release and can increase blood flow through the body, increase range of motion and decrease the chance of injury. I’ve chatted about this in a previous post which you can find here as it’s extremely important for muscle recovery. According to Dr. Bubbs, the first thing to do to start seeing results is to roll out your calves, quads and IT band.