Run Recovery | Theragun PRO

Therabody
21 Sept 202201:59

Summary

TLDRThis 13-minute recovery routine focuses on targeted muscle groups to relieve tension and promote optimal recovery after a long run. The video guides viewers through a series of steps using a percussion device, including techniques for the feet, shins, calves, hamstrings, quads, and glutes. By utilizing a lower speed setting, the routine aims to calm the nervous system and relax muscles. Each segment includes specific instructions for duration and method, ensuring a comprehensive approach to recovery. This routine prepares runners to rest and recharge for their next workout, enhancing overall performance.

Takeaways

  • 😀 Maximize your recovery by releasing tension in key muscle groups after every run.
  • 🦶 Focus on the feet, shins, calves, hamstrings, quads, and glutes during your recovery routine.
  • ⏱️ A 13-minute routine is effective for post-run recovery.
  • 🔧 Use a dampener attachment with a reverse grip for optimal muscle relaxation.
  • ⚡ Recommended speed for percussion therapy is between 1750 and 2100 percussions per minute.
  • 👣 Begin your routine by sweeping from the toes to the midfoot for better foot recovery.
  • 🦵 Perform specific sweeps on each muscle group for 30 seconds to 1 minute to target tension.
  • 📏 Incorporate stretches after muscle sweeps to enhance flexibility and recovery.
  • 🔄 Repeat exercises on both sides to ensure balanced recovery.
  • ✨ This routine prepares your body for future runs by promoting muscle relaxation and recovery.

Q & A

  • What is the main goal of the recovery routine presented in the video?

    -The main goal is to maximize recovery and release tension to help you feel your best after a run.

  • How long is the recommended recovery routine?

    -The routine is 13 minutes long.

  • Which muscle groups are focused on during this recovery routine?

    -The routine focuses on the feet, shins, calves, hamstrings, quads, and glutes.

  • What speed is recommended for the percussion device during the routine?

    -A lower speed between 1750 and 2100 percussions per minute is recommended.

  • Why is it important to use a lower frequency during the routine?

    -Using a lower frequency helps calm the nervous system and puts the muscles in a relaxed state.

  • What attachment should be used and in what grip during the routine?

    -The dampener attachment should be used in a reverse grip.

  • How long should each sweeping motion be performed on the feet?

    -Each sweeping motion on the feet should be performed for 30 seconds.

  • What is the duration of the sweeping motion on the calves?

    -The sweeping motion on the calves should be performed for one minute, followed by a 30-second stretch.

  • What is the final step of the routine before concluding?

    -The final step is to sweep the glutes for one minute, followed by a 30-second stretch, and then repeat on the other side.

  • What should you do after completing the recovery routine?

    -After completing the routine, you should rest, recover, and prepare for your next run.

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Ähnliche Tags
Recovery RoutinePost-RunAthlete CareMuscle RelaxationStretching TechniquesFitness TipsWellnessRunningSports RecoveryHealth
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