Exercises Runners Should Do On Low Peak Or Rest Days
If you notice your body is continually sore or recovery is very slow, perhaps you’re not giving your
body enough rest between hard run days. So you need a routine that can help your muscles bounce
(recover) back from days you run hard and the days you rest.
Chicago-based running coach Robyn LaLonde designed an active recovery routine that assists in increasing circulation, loosens muscles keeping them flexible, and flushes out soreness (heals the muscles from muscle breakdown). So less than 15 minutes one day a week or a few days on rest or easy-running days would be ideal to incorporate this routine.
Before you begin the five moves demonstrated in this article, start with a dynamic warm up with standing trunk twists for 90-seconds and move next to doing controlled leg swings.
Complete these five moves as one circuit (continuous movement w/no rest) and then repeat all five moves again upwards to 3-4 sets with 60 second rest in-between each set.
Ice Skaters
Stand with your legs about 3 feet apart, feet and toes pointed forward. Lower your body to a gentle squat, then bring your right foot diagonally behind your left leg and touch your toe down. Hold for one second, then fire up your glutes and push off your left foot in a jumping movement to the right. Bring the left foot diagonally behind the right, then repeat on that side. Continue to push left and right for 30 seconds—about 15 to 20 reps total.
Backward Lunges
Take a step back with your right foot. Lower your hips until your left thigh is parallel to the floor and your right knee is close to (but not touching) the floor. Pause for two seconds, then press your left heel into the floor and contract your quads and hamstrings to return to start. Repeat, alternating legs, for one minute (about 12 reps per leg).
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