This post-run routine is not for those who want to train less and run faster, or get fit in three 20-minute workouts per week. This 37-minute routine tackles your core PROPERLY, builds strength functional for running, lengthens muscles, and enhances mobility. Try this routine from start to finish for a couple weeks and be amazed at how fast you recover.
Core: 3 Minutes
Curl Up Crunch – Top Left: 10 – 20
Side Crunches – Top Right: 5 – 10 each side
Reverse Crunch: 10 – 20
Strength: 9 Minutes
Heel Walks: 1 minute
Lateral Leg Raise with Ankle Weight: 30 seconds each leg
Squats: 30 seconds – 1 minute
Kick Backs with Ankle Weight: 30 seconds each leg
Eccentric Calf Raises: 1 minute
Reverse Plank (Hamstrings): 30 seconds – 1 minute
Biceps: 30 seconds – 1 minute
Triceps: 30 seconds – 1 minute
Back/Shoulders: 30 seconds – 1 minute
Prehab: 25 minutes
Active Isolated Stretching: 10 minutes
This is the most important part of the routine. The following PDFs will allow you to learn the basics of active isolated stretching. Watch the video at the bottom of this page to better understand the rhythm of these exercises.
Trigger Point: 5 minutes
Foam Roll: 5 minutes
Self-Massage: 5 minutes
Grab some lotion and massage your calfs and feet. Trade off with your significant other if you like…
About the Author:
Brandon Laan is a runner, coach, and entrepreneur. He spent his undergraduate days at The University of Western Ontario where he captained the Cross Country Team before fleeing to Hawaii Pacific University for graduate school. He is a Level II Certified USATF coach and holds personal bests of 1:06 and 2:21 in the Half Marathon and Marathon respectively. He also enjoys running to eat, not eating to run…and always will.