6 Publish-Run Recovery Tips

Runners! Y’all need to work on your mobility running, particularly long distance running require focused time spent on recovery, mobility and rest. This sequence will help you to create more space and traction within the joints. Don’t neglect it. Repeat this sequence after every run!
As always, check in with a doctor if you are ill, pregnant or injured before you give any exercise video a go. Safety first peeps..
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Join trainer, Caroline Jordan, for this free, quick, and effective 6 minute stretching video to help runners (or anyone! ) with tight stiff muscles. This Stretching Sequence will help improve flexibility, strength, and performance. Its perfect after a workout or to relax after a long day. Grab a mat, have a seat, and get your legs and hips feeling AMAZING!
Runners seem to avoid stretching much like people avoid flossing their teeth. There are good reasons to stretch, keeping several injuries key running injuries away..
After a run, runners should go through a routine that stretches the key running muscle groups, including the lower-legs, feet, ankles, upper legs and hips. Stretching these key areas will help avoid two of the most common running injuries called shin splints and IT Band Syndrome, which are often caused by inflexible muscles in the calf and hips respectively..
In going through a stretching routine, runners should make sure to do the following:
Hold stretches tightly, applying pressure to the muscle, but never causing pain. If the stretch is causing pain, too much pressure is being applied..
Stretch with consistent pressure, but don’t bounce. Bouncing can cause muscles to tear under the pressure..
Hold a stretch for at least 15-20 seconds and then increase the stretch and hold for another 10-20 seconds. The first few seconds of the stretch will start to elongate the muscle and allow the muscle to be stretched a bit further in the last 10-20 seconds..
Stretch under their own pressure, rather than having another runner apply pressure by pushing on the leg being stretched. While it is common to see runners helping one another stretch, it can be dangerous and potentially damaging..
Stretch lightly after very long runs. The muscles can be very lose and pliable after a run of 15 or more miles and it is easy to over-stretch or rip a muscle when they are in this state..
Taking the time to stretch helps runners avoid injuries that are caused by inflexibility or stiffness in muscles. It may mean adding an additional ten or fifteen minutes to a run, but the dividends can be great over the long-term..
I challenge you to TRY this quick, online stretching video. Leave a comment below with your feedback and let me know if this routine helped improve the flexibility of your muscles. Did you try this video? SUBSCRIBE to the channel and SHARE the video with your friends to spread the positive healthy community online. Leave a comment below and tell me how you feel after..
As always, please check with a doctor before starting this or any exercise routine. Honor your body and listen to what you need!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Caroline Jordan Fitness its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Caroline Jordan Fitness makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Following on from our You Need To Do This BEFORE Every Run video, we have put together the ultimate post-run recovery routine! Whether you are a beginner unsure of what to do after your run, or you’ve been looking for a quick and easy post-run routine, The Running Channel has got you covered..
In this video, Anna and Andy take you through the best post-run stretches and exercises to help you reduce your chance of injury and feel better the next time you head out for a run. This simple routine is perfect for after a run and designed to help maximise your recovery and improve your running performance..
If you haven’t already, check out our previous video “You Need To Do This BEFORE Every Run” to complete your regular running routine, here: https://youtu.be/qZfNtEtSnPI.
What is your current post-run routine? Let us know in the comments if you have tried any of these exercises, or if you will be incorporating them into your running routine from now!
If you are in any doubt about any exercises or have any pre-existing conditions, pain or injuries, do not attempt them without consulting a medical professional first..
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Looking for that perfect pre-workout meal? I break it all down for you: what you should eat before running and also what you should eat after running. This is the absolute key to performing at your best! When it comes to what you should eat before running, you want to focus mostly on protein and fast-absorbing carbohydrates (stay away from fat as they are very time consuming to digest). After running, you want to again eat protein and fast-absorbing carbohydrates and then you can also include some healthy fats. So, I have the perfect recipes for pre-workout and post-workout meal so you can make sure you’re getting just the right amount of nutrients for your run. It’s important to note that what you eat before running and after running you eat on a regular basis. You don’t want to try a new pre-race meal before the race. You need your body to be used to what you are eating before and after you run!
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Calling all runners: we’ve designed a workout to keep you strong and injury-free. We combine active recovery exercises to help repair your muscles with low-impact moves like lunges and planks to help you break a sweat and get stronger. You’ll finish this workout feeling refreshed and ready to lace up your HOKA ONE ONE shoes for your next run…
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Post-run recovery is just as important as the run itself. All levels stretch recovery class for your hamstrings, hips, hip flexors and upper back..
Recovery can improve your run time, lower your risk of injury and increase your overall range of motion for performance and living..
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This 18-minute video covers the 5 best post-run stretches you can do as a runner to reduce soreness, decrease your risk of injury, and get back to your workouts sooner..
1. Reclined Quadriceps Stretch.
The reclined quadriceps stretch is a fantastic post-running stretch for runners that helps to prevent knee injury, relieve tightness in the knees and thighs, and reduce soreness the next day. It speeds up your recovery, so you can get back to running more quickly, and it ultimately builds the potential strength in your quadricep for more endurance, faster miles, and a smoother ride! Hold for 45-60 seconds on both sides for best results..
2. Half Split.
Half split is one of my favorites for after a run, because in addition to stretching your hamstrings and calves (this would be enough if these two were the only benefits!) it also helps to relieve tightness in your spine. This helps to relieve lower-back discomfort or pain caused by the pound and ground of stride after stride, whether you run on the pavement, grass, trail, or treadmill. This one is essential to taking care of your ankles, knees, hips, and spine! Make sure to keep your chest upright for this one. Hold for 45-60 seconds on both sides..
3. Pigeon.
Pigeon is fantastic run for helping to reduce pressure or discomfort in your lower back caused by hip tightness. It’s a stretch that most runners don’t do, but a surprisingly regular culprit of lower-back pain. Pigeon targets your external hip rotators (your glutes, or your butt muscles), and this is important because your external hip rotators affect the feeling of tightness in your lower-back. Stretch these muscles, and you reduce the pressure caused by these muscles pulling on your lower-back. Great for after any workout – not just running! And an awesome cure for lower-back pain in general. Do pigeon on both sides for 45-60 seconds..
4. Lizard.
This stretch is all about your hip flexors. As runners, we tend to get tight in the hips from the repetitive stride. You can be very fast, strong runner, and STILL have tight hips. Stretching your hip flexors allows you to keep these important muscles that connect your legs to your spine happy, and using the lizard position shown here helps you get an even deeper, more satisfying stretch. Try it out! You can use any prop you have handy to help get your chest higher off the ground, and thus get a better stretch for the hip flexor. Hold lizard for a minimum of 45 seconds, and up to 90 seconds.
5. Wide-legged Forward Fold (with groin stretches).
Wide-legged Forward Fold (with groin stretches).
This combo is great for helping to stretch the muscles that connect to your hips and spine. Starting in a wide-legged position with forward fold, slowly bent into one knee while keeping the other straight, and then switch every few seconds or so. This helps to stretch your inner thighs, groin, spine, and even your ankles! Doing this will help you take care of every joint in your body from the waist-down, and will also help you get back to running more quickly by speeding up your recovery time. Spend a minimum of 60 seconds in this pose, and up to 90 seconds..
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