Mobility:
Good Mornings
Cat-Cow
Downward Dog (pedaling out your calves)
Lunge with Back Knee on the Ground (pulse forward and back)
T-Spine Book Openers
Pigeon Stretch (lifting chest up and down)
Core + Hip Strength
Core:
Dolphin Pose 2 x 10 reps
Dead Bug 2 x 20-40 reps
Donkey Kicks 2 x 12 reps
Side Plank 2 x 30-60sec each side
Shoulder Taps in high plank position 2 x 40 reps
Hip Strength:
Single Leg Hamstring Bridge 2 x 8-12 each side
Banded Standing Fire Hydrants 2 x 8-12 each side
Side Plank Hip Abduction 2 x 10-15 each side
Standing Hip Abductions (band around feet) 2 x 8-12 each side
Recovery Tips
Hydration: Aim for drinking half your body weight (in oz) plus 20 each day. Add in electrolytes to replenish electrolyte loss from sweating.
Nutrition: Kick start recovery by getting in protein and carbs in the first 20 minutes after your workout. Your body is most receptive to muscle recovery and protein synthesis during this window.
Foam Roll: Rolling out your muscles improves blood circulation, helps remove waste products, reduces inflammation, and improved range of motion. Getting into the habit of doing this daily will help foam rolling become less painful, and will help you recover and be able to show up to the next run ready to go.
Sleep: Sleep is crucial for muscle recovery. During sleep, the body releases human growth hormone which helps stimulate muscle repair and muscle growth, essentially rebuilding damaged muscle fibers and replenishing energy stores impacted by exercise. It also reduces inflammation and promotes protein synthesis. Getting into a good habit of 8-9hours of sleep each night helps you adapt to training so much more than any supplements can possibly give you. Figuring out a good night time routine can help you wind down and get good quality sleep throughout the night.