Hello, it's Tony from the Flying RuNR, and welcome to Out and Back, the turning point for your weekly running adventure. It seems like forever since I ran the Gold Coast Marathon and injured my calf, but yesterday, I finally completed a 15K easy run with Sharon.

Running with Sharon again was wonderful after training alone since Tokyo. We're now collaborating to gear up for New York, with the Sydney Marathon in between. With only four weeks to Sydney, our schedule is quite busy. We recognize the significance of structuring our training to prevent aggravating past injuries or minor issues, ensuring we're ready for New York.

Recovery, rehab, and rest are vital, and foam rollers play a significant role. Foam rollers are great for releasing muscle tension, increasing flexibility, and enhancing recovery. Here are three effective ways to use foam rollers: First, for muscle release. I typically do this most evenings, using my body weight to drive the muscle release.

Thanks for joining us! If you enjoy our podcast, please subscribe and leave a review to help others discover it. Tune in on Friday for our next full episode of The Flying RuNR podcast

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