After each run find the time to recuperate and strengthen your body with these 10 post run essentials.

1. Consume a snack with ~100g of carbohydrate within 30 minutes of finishing a run of any intensity.
2. Spend 10-15 minutes going through a routine of long slow stretching. Hold each stretch for 20-30 seconds or until you feel the muscles release their stored tension.*
3. Invest in a foam roller and take 10 minutes to work your problems areas (ITB, lower back, gastroc and soleus, etc.) and provide them with myofascial release.*
4. Strength training circuit of 6 – 10 drills to strengthen major muscle groups used in running. Example here.
5. Core stability training to develop abdominal, lower back and pelvic strength and stability. Example here.
6. Balance and agility drills to improve for kinesthetic awareness and quickness.
7. Running technique drills to improve your running economy and build injury resistance. Example here. (By saving items 4-7 for AFTER your run you enhance the effect of building neural pathways to the running specific muscle groups, thus gaining more strength, balance and dexterity from this work.)
8. Ice and or contract bathing for the entire lower body.
9. Reflect on your run and evaluate your strengths and weaknesses for the day. Keep your performance and fitness in context with your upcoming racing goals.
10. Acknowledge that even after a ‘bad run’ your grateful to have the ability to get out the door and challenge yourself by putting one foot in front of the other.

*If you are doing your strength training routine on this day, save the stretching and foam rolling for after your strength training routine.

Long may you run,

Sean Coster
Complete Running Programs