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.