Run Recovery | Theragun PRO

Summary

This 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.