This is for the runner who...
is barely hanging in there,
surviving their taper,
and praying for race day to arrive!
And for...
the runner still basking in the glow of their race,
but struggling to walk down the stairs,
sit down,
you know
...function like a normal human being.
This is your reminder:
while aches, pains, soreness, stiffness, tightness, and niggles may be book-ends to racing and part of the process but...
You DO NOT have to suffer through them!
Best ways to manage both the taper crazies AND the post-race aftermath:
Hydrate (especially with electrolytes if you're traveling)
Eat Enough Protein (and carbs. but protein rebuilds muscles.)
Use Runner-Specific Mobility Exercises to recovery faster!
What would you say to a MEGA CIRCUIT that could take care of:
tight hip flexors
sore inner thighs
a deep aching in your glute
stiff ankles and calves
and tired feet?
I personally think it's a no-brainer,
especially if it helps BOTH your taper and your post-race recovery!
(always work smarter, not harder).
Let's dive in.
TAPER & POST-RACE RECOVERY MOBILITY EXERCISES
*no really, hold on to your butts. I included a TON!
TIGHT HIP CIRCUIT:
2-3 sets
Dynamic adductor rock back (deep breathing)
5-6 pulses each side
Pidgeon Pose vs Deep Pidgeon pose
hold for 5-6 deep breaths
Hip 90-90 + forward lean
alternate R and L sides for 5x ea side
1/2 kneeling hip flexor stretch with twist
3-4 rounds R and L side
TIGHT ANKLE CIRCUIT:
2-3 sets each
Down dog pedaling + contract/relax
Pedal 5x each feet foot
contract and relax 3-4 times, holding contraction for 3-5 secs, slowly lowering for 3-5secs (leg can be straight OR bent. or do both versions! no, sorry, I didn't film this.)
Inline lunge:
2 rounds of 8 for each ankles
Child's pose sitting /plantarflexion sitting (good for top of foot tightness)
sitting in stretch for 15-30 secs
Toe spacers
wear once finished with all ankle exercises for 15mins (can be done 2-3x a day)
RUNNERS: FIX TIGHT HIPS, ANKLES, CALVES & ACHEY QUADS
TIGHT HIP CIRCUIT
let's look at all these exercises as a group...
THE SECRET: hip flexors get all the attention. And I understand the NEED to stretch them (been there; done that). But to get the MOST relief, we have to address both the victim and the culprit. The fronts of your hips feel tight, probably are tight, and are trying to protect you from further "damage"(think: further training because your body is t.i.r.e.d.)
By dynamically stretching ALL of your hip, you're more likely to find FULL RELIEF. and relief that LASTS. That doesn't mean do it once and you're cured. You'll find you may need to rotate through these exercises. I tell my runners and patients, "think of your exercises like movement-advil. If you're in pain or feel discomfort, use these movements!". Because that's ultimately the intention behind each one of these: to remind your body where to live again and NOT in "uber-tightness-discomfort-land".
But it takes practice. And repetition. Just like training for you race.
TIGHT ANKLE CIRCUIT
This circuit dynamic ankle stretching; NOT strengthening (just so we're clear).
PRO TIPS: I've front loaded this circuit. Meaning, my two favorite that work 95% of the time every time with runners, patients, and myself are the top 2. Here's why.
Down dog variations: the fact that we're actively bending your knee with pedaling your feet and then the option to bend your knee with contract-relax stretch is DYNOMITE. Because it means we're hitting both big muscles in your lower leg: your gastroc and your soleus. Both can be hella tight after finishing a training cycle and a race. This is can be because 1) they're tight, guarding, and protecting you from doing more and/or 2) they are or feel weak. The catch: the solution to tightness isn't always stretching. Many times, it's actually strengthening. But right now, either before or immediately after a race is not the ideal time to strengthen. Now is the time manage and recover. (Don't worry, I have many, many ankle strengthening blogs and videos.)
In-line lunge: this is a fantastic mobilization/mobility exercise for tightness in the FRONT of your ankle. Don't skip this tiny-but-mighty-drill! (It takes 1 minute.) While I was filming these exercises, I was surprised by how much I could bend my knees which translated to more mobility in my ankle. (read: You don't have to try to go this hard.). But the point: it's ok if this exercise feels different day to day. It'll feel different before and after doing the down dog exercises! Take this as an opportunity to be curious about your body, to realize it adapts and changes even after 1 exercise! Which is pretty dang cool. ;)
WRAPPING UP
I meant what I said: MEGA CIRCUIT!
Because did you know, your hips and ankles are teammates?
If you're missing mobility in your hips, it can directly affect how well (read: how stiff and tight) your ankles move.
And if your ankles are stiff, they're going to ask more mobility and motion out of your hips.
But that can be hard to do if your hips are already trashed...
Are you starting to see the pattern?
The impact that each piece has on the next?
That's why I wanted to combine both hips and ankle mobility specific to runner's needs in ONE circuit.
And put each exercise in a specific order for maximum effect that builds on top of the previous exercise.
(but yes, you can do them in any order you like; you won't implode.)
Because YOU understanding your body is always my mission.
Because the better you understand it...
the better you'll perform and train
EVERY
TIME.
So as always: take what serves you; throw out what doesn't.
If you love one particular ankle exercise, but think the hip ones are garbage,
you do you, boo.
I'd rather you know beyond a shadow of a doubt what works and what doesn't work for your body rather than follow a circuit blindly because "someone told me to."
Knowledge is power.
And that's how you Dare to Train Differently.
If you're looking to Dare to Train Differently in your next training cycle, it's time to talk about strength training like a runner. If you want 2 weeks of runner-specific strength already done and planned out for you, I got you!
Take my Stronger Runner Challenge HERE!
And until next time, running fit fam...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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