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To become a stronger, faster runner, you've got to run. Seems obvious, right. But it's what you do after you run
that really impacts your overall performance. "Recovery is the most important element of training. It's where your
body gets stronger and faster. Where you become a better athlete" Dan Stepney, British Athletics and NRC Coach.
In addition to eating healthy and getting enough sleep on a regular basis, take the following steps immediately
after your next hard training session to help improve your recovery and ultimately, make you a stronger runner.
Plan your recovery strategy! A thorough recovery strategy lowers the risk of injury and helps your body get the maximum out of training sessions.
Recovery happens straight after your session/workout has finished and looking to replenish the nutrients that your
body has used during exercise immediately after would be a great way to kick start your recovery process.


BE QUICK "There's an optimal 20min window post exercise where you want to replenish the nutrients and water you have
lost. Don't wait until you get home as you'll miss this optimal window. Instead, plan and prepare what your
going to have and take it with you to your session. Eating protein-based foods is ideal, however some
people find at hard to eat within 20mins so protein recovery shakes can be a good option."


SLEEP MORE "Recovery is where all your bodies adaptations occur and what better way to recover than to switch off completely
and get some more sleep!? Very few of us can say that we get enough sleep each night but this is an invaluable
aspect of recovery. The likelihood of becoming injured also dramatically decreases with the more sleep you get."


DO A DYNAMIC COOL-DOWN "Doing a comprehensive, dynamic cool-down after you run will allow you to hit all the major muscles
in your body in a short period of time,"" says Nike Performance Council Member David McHenry,
PT, DPT, lead therapist and strength coach for the Nike Oregon Project. If there are spots that are typically
sore after certain workouts (like your hamstrings and calves after a track session), then be sure to target those areas."
Try these exercises from the Nike Oregon Project's routine.
Perform each drill for about 15 yards, then turn around and repeat back to start.

"KNEE HUG" (HAMSTRINGS) Stand tall, with arms extended by sides. Keeping
shoulders down and back, pull right knee into
chest; lower. Step forward and repeat on left.
Continue alternating sides.

"BUTT KICK" (QUADS) Stand tall, with arms extended by sides. Bring
right heel in toward butt, grab foot with right hand
and pull close to you, feeling a good quad stretch;
lower. Step forward and repeat on left.
Continue alternating sides.

"LUNGE AND REACH" (HIPS) Stand with feet hip-width apart, arms extended by sides.
Lunge forward with left leg, bending both knees. Extend right
arm overhead and lean upper body over to left, feeling a
stretch in your hips. Return to start, switch legs and repeat.
Continue alternating sides.


STRETCH Once you've cooled down, ease your way into some nice, gentle stretches. You should
focus on whatever muscle groups tend to tighten up on you the most, but be sure to
hit your calves, hamstrings and piriformis, notes NRC Chicago Coach Robyn LaLonde.

CALVES Stand on a step with one heel hanging off edge.
Lower heel until you feel a stretch and hold for
3 or 4 seconds; return to start. Do 3 reps,
switch sides and repeat.

HAMSTRINGS Kick right leg straight out in front of you, heel down,
toes pointed toward ceiling, left knee bent. Press butt
behind you, reach for your toes and feel stretch in
back of leg. Hold for 3 seconds; return to start.
Do 3 reps, switch sides and repeat.

PIRIFORMIS AND GLUTES Stand with feet hip-width apart. Cross right ankle over
left knee, so right knee is bent out to side, and then
squat, pushing hips behind you. Hold for 3 to 5 seconds;
return to start. Do 3 reps, switch sides and repeat.



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