Rest and recovery are essential for runners for optimal performance and injury prevention. This routine will help your body recover so you can be ready for your next scheduled training run. All you need is 15 to 20 minutes, at least two times a week. These stretches and exercises will restore your range of motion and improve dynamic joint stabilization.
Inchworm
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This is a dynamic movement that stretches your hamstrings, shoulders and core.
Start in a standing position, keep your feet hip-width apart, and make sure your legs are straight.
Bend at the waist and touch the floor with your hands.
Inchworm con't
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Walk your hands forward into a high-plank position. Make sure to keep your legs straight and engage your core.
Inchworm con't
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Using small steps, walk your feet toward your hands.
Once you've walked your feet as close as possible to your hands, you've completed one rep. Do 3 to 4 sets of 4 to 8 reps.
Track Start
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Begin in a standing position with your feet hip-width apart. Move your right foot slightly ahead of your left foot, but keep both feet pointed straight ahead. Bend at the waist and drop your hips as you touch the floor with your hands. (Think of a sprinter in the starting position in the blocks.)
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Keep your hands on the floor as you raise your hips. Hold this position to feel the stretch before returning to the starting position.
You should feel this stretch in your hamstring and calf. Do 2 to 3 sets of 6 to 10 reps on each side.
Side Lunge
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Stand with your feet shoulder-width apart and keep your head in a neutral position. Engage your core, retract your shoulders, and keep your chest up.
Side Lunge con't
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Take a big lateral step with your right foot as you push your hips back. Use your leg muscles and drive through your heels to push yourself back to the starting position.
Complete 2 to 3 sets of 8 to 12 reps on each leg.
Carioca
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Start in an athletic stance with your feet a few inches apart. Bend your knees, keep your chest up, and make sure your head is in a neutral position. Drive your left knee across your body as you step out with your right foot.
Carioca con't
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Bring your left foot behind your right and step out again with the right foot. Repeat this pattern for 20 to 30 meters, and then switch sides. Be sure to keep your chest up during the movement.
Complete the drill for 20 to 30 meters for 2 to 3 sets.
Single-Leg Deadlift
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Hold a light kettlebell or dumbbell in your right hand. Stand on your left foot with your knee slightly bent. Keep your back straight and your core tight.
Single-Leg Deadlift con't
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Bend at the waist and lower the kettlebell to the floor. As you bend, extend your right leg behind you. Return to the starting position to complete the rep.
This exercise strengthens the glutes and hamstrings, and improves proprioception. Complete 3 to 4 sets of 5 to 8 reps. You can also do this exercise on your strength-training day, just increase the weight.
Fire Hydrant
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This exercise will strengthen your abductor muscles.
Start in a kneeling position on your hands and knees. Keep your back flat and parallel to the floor.
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Raise your right knee and ankle straight out to the side. Keep your knee at a 90-degree angle and flex your toe toward your face.
Complete 3 to 4 sets of 8 to 12 reps.
Resistance Band Side-Lying Hip Flexor Stretch
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Wrap a resistance band over your left shoe. Grab the other end of the band with both hands. Roll onto your side; the band should be behind your head. Keep your left knee flexed and keep your right leg on the floor.
Hold this position for 30 seconds to 2 minutes. Do 1 to 2 sets on each side.
Resistance Band Groin Stretch
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Lie on your back and wrap a resistance band around the bottom of your left foot. Grab the other end of the band with both hands. Keep your leg straight as you lift to your left side to stretch the groin.
Hold the stretch for 30 seconds to 2 minutes. Complete 1 to 2 sets on each side.
Resistance Band Chest Stretch
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Hold a resistance band in both hands and stand with your feet shoulder-width apart. Engage your core and keep your head in a neutral position. Pull the band behind your head in opposite directions to stretch your chest.
Hold for 30 seconds to 2 minutes. Complete 1 to 2 reps.
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