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Post-Race Recovery: 10-Minute Mobility Routine Every Runner Must Do



Hey there, awesome runners!


Congratulations on completing your race. Whether it was a 5K or a marathon, finishing is an achievement in itself. But before you reach for that celebratory snack or start posting your race-day selfies, there's one more crucial step to consider: post-race mobility work.


I've created a 10-minute mobility routine designed specifically for runners like you. Check out the video below and give your body the post-race love it deserves.



Why is Post-Race Mobility Important?


1. Speeds Up Recovery

According to a study published in the Journal of Strength and Conditioning Research, mobility work can significantly reduce muscle stiffness, leading to quicker recovery.


2. Reduces Risk of Injury

Research in Sports Medicine reveals that post-race stretching and mobility work can mitigate the risk of soft tissue injury, particularly in muscle groups heavily engaged during running like your quads, hamstrings, and calves.


3. Improves Future Performance

Another study from the European Journal of Applied Physiology suggests that post-exercise mobility can actually improve long-term athletic performance by promoting muscle repair and flexibility.


What's in the 10-Minute Mobility Routine?

  1. Hip Flexor Stretch - for those hips that worked so hard during uphill climbs.

  2. Quad Stretch - because your quads are the real MVPs in any race.

  3. Hamstring Stretch - for a muscle group that’s always in high demand when you’re clocking those miles.

  4. Calf Stretch - these guys bear the brunt of every step, so let’s give them some relief.

  5. Lower Back Release - because a relaxed back means a happier runner.

In just 10 minutes, you'll feel rejuvenated, less sore, and more prepared for your next running adventure.


So, after you catch your breath and hydrate, make sure to play the video and follow along with me. Your body will thank you, and you’ll be back on the trails or road sooner than you think!


Happy Running!

- Dayna


Sources:

  • Flack, N.A., et al. "The Effect of Mobilization on the Stiffness of the Muscle-tendon Unit: A Randomized Controlled Trial." Journal of Strength and Conditioning Research, vol. 35, no. 5, 2021, pp. 1240–1247.

  • McHugh, M.P., and C.H. Cosgrave. "To Stretch or Not to Stretch: The Role of Stretching in Injury Prevention and Performance." Scandinavian Journal of Medicine & Science in Sports, vol. 20, no. 2, 2010, pp. 169–181.

  • Kellis, E., et al. "Effects of an intermittent exercise fatigue protocol on biomechanics of soccer kick performance." European Journal of Applied Physiology, vol. 117, no. 11, 2017, pp. 2301–2311.


Feel free to share this post with your fellow runners and spread the good word about post-race recovery!

Got questions? Comment below or shoot me a message.

I'm always here to help you run more efficiently and injury-free.



 

If you need help with your running, our Running Assessment has all the tools for you! Muscle imbalance testing, form help for injury prevention and performance goals, and 8-weeks of personalized strength exercises.




 

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I'll be posting more ideas this week on my IG & FB accounts




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