RUNNERS RECOVERY & STRENGTH TRAINING

  

Upper back Self-massage with pressure point ball


BENEFITS: A great way to reduce tension in the upper back and neck area.


4A_T-spine_Release_01.jpgHOW: Place the pressure point ball on the muscular region beside the shoulder blade, then slowly begin move up and down and side to side massaging the muscles. Complete 45-60sec of massage, then switch sides. 

 

Upper back foam rolling


BENEFITS: Helps decreases stiffness in the mid back region, helping improving mobility in the shoulder, back and hip.


T-spine_1_A_360X260.jpg T-spine_1_C_360X260.jpgHOW: Lay on your back with your knees bent, cradling your head in your hands, with the foam roller across your shoulder blades. Lift your hips up off the floor and use your legs to roll your body up and down on the foam roller 10-15cms upward and downwards. Aim to relax your upper body and let your spine fold backwards. Complete 20 reps 

 

Glute Self-massage with pressure point ball 


BENEFITS: A great way to reduce tension in glute area and lower back


5A_Glut_Release_01_726X300.jpgHOW: Place the pressure point ball on the muscular region under glute, then slowly begin move up and down and side to side massaging the muscle. Complete 45-60sec of massage, then switch sides. 

 

Quads Self-massage with pressure point ball 


BENEFITS: A great way to reduce tension in muscular of the thigh, helping improve flexibility 


6A_Runners_knee_01_726X300.jpgHOW: Place the pressure point ball on the muscular region of quadricep muscles, then slowly begin move up and down and side to side massaging the muscles. Complete 45-60sec of massage in the different regions of the leg, then switch sides. 

 

Foam Roll Back of thigh (Hamstring)


BENEFITS: Helps decreases stiffness in the mid back region, helping improving mobility in the shoulder, back and hip.


Back_Leg_Hamstrings_1_A_360X260.jpg Back_Leg_Hamstrings_1_B_360X260.jpgHOW: Position the roller under the back of thigh (Hamstring) with the opposite leg, supporting yourself with your hands, lift your hips up off the floor and use your leg to roll your body up and down on the foam roller 10-15cms upward and downwards. Complete 20 reps.

 

Foam Roll Side Body


BENEFITS: Helps decreases stiffness in the mid back region, helping improving mobility in the shoulder and upper back.


Side_Back_1_A_360X260.jpg Side_Back_1_B_360X260.jpgHOW: Lay on your side of your back with your knees bent, use your legs to roll your body up and down on the foam roller 10-15cms upward and downwards. Aim to relax your upper body and let your spine fold backwards. Complete 20 reps.

 

Rubber Band Hip Flexion


BENEFITS: This will help you build strength in your hip flexor muscles and core resulting in better stability in your running stride.


1A_Start_Side_Line_Kicks_01_360X260.jpg 1B_Start_Side_Line_Kicks_02_360X260.jpgHOW: Place one around the mid-foot as illustrated, with the legs positioned hip width apart and legs straight.  Explosively pull your knee up towards your chest, while keeping your balance.  Complete 10-15 reps, 2-3 sets.

 

Runner Bands Lateral Walk


BENEFITS: This will help you build strength in your outer glutes resulting in better hip stability.


3A_Start_lateral_band_walks_01_360X260.jpg 3B_Start_lateral_band_walks_02_360X260.jpgHOW: Place one or two bands (if you want more resistance) around the legs as illustrated, with the legs positioned shoulder width apart and the knees bent.  Start to take to take even steps out to the side while always maintaining even tension on the bands. Take 10-20 steps in one direction, then return back to the start position. Complete 2-3 sets.

 

Hip Extension with rubber bands 


BENEFITS: This will help strength you glutes, hamstrings and core, resulting in a stronger hips and better posture.


2A_hip_Extension_01_360X260.jpg 2B_hip_Extension_02_360X260.jpgHOW: Place one or two bands (if you want more resistance) around the legs as illustrated, with the legs positioned at 90 degrees. Start with the hip on floor or mat, then push the hip upwards as shown. Follow by slowing back down with the hip, and then complete 15 -20 reps, with 1-2 sets.

 

Flex band core rotation


BENEFITS: This will strength the muscles through the upper back and core region.  


10B_Flex_Band_Chop_02_360X260.jpg 10C_Flex_Band_Chop_03_360X260.jpgHOW: First attach the flex band around a fixed object, making sure the band is evenly placed and is at chest height. Stand with the legs apart and slightly bent facing the band, keeping a tall back with chest and gaze lifted and arms straight. Make a controlled rotation using your truck and core muscles turn 90 degrees and the return back to the start position, repeat directly on the other side, then alternate between left and right for 20 reps.

 

Single leg, two arm flex band pull


BENEFITS: This will strength the muscles through the upper back, core and all the muscles in the standing leg.


9B_Lounge_pull_02_360X260.jpg 9C_Lounge_pull_03_360X260.jpgHOW: First attach the flex band around a fixed object, making sure the band is evenly placed and is at chest height. Stand on one leg with a slight bend in the knee, keeping a tall back with chest and gaze lifted and arms straight. Then pull the band with both arms, then slowly return the band back to the position while still keeping a tall back. To increase the effort, standing further away from the bands fixed point. Complete 15-20 reps, with 2-3 sets.