A light jog specifically designed to aid recovery while maintaining consistency in your running routine.
Gentle dynamic stretches to prepare your body for the jog.
Stand with feet shoulder-width apart and extend your arms parallel to the ground. Make small forward circles for 30 seconds, then reverse.
Hold onto a support and swing one leg forward and backward in a controlled manner. Switch legs after 30 seconds.
Lightly bounce on your toes to warm up the lower legs.
An easy-paced jog to support active recovery.
Maintain a conversational pace, focusing on relaxing and enjoying the movement.
Perform static stretches to aid in recovery and prevent stiffness.
Sit on the ground, extend one leg, and reach towards your toe. Hold for 30 seconds and switch legs.
Stand on one leg, pull your opposite foot to your glutes, keeping knees together. Hold for 30 seconds and switch legs.
Place hands against a wall, step one foot back, press the heel down, and hold for 30 seconds. Switch legs.
The Base: Easy Recovery Jog is a fantastic way to promote muscle repair and maintain your aerobic fitness without the risk of overtraining. This session helps to flush out metabolic waste from your muscles, reducing soreness and improving circulation. By keeping the effort low, it also allows your body to recover for future, more demanding workouts. This ongoing base training will support consistent aerobic development and stamina retention, laying the groundwork for increased performance over time.
This session is perfect for runners of all levels looking to aid recovery while still maintaining a regular training rhythm. Beginners will find it accessible as it provides an opportunity for light exercise that bolsters fitness without the intensity of other workouts. More advanced runners can utilize this jog on rest days to maintain mileage and support muscle healing. It is generally suitable for everyone, provided they stick to the recommended pace and distance to avoid overexertion.
To get the most out of this recovery jog, focus on maintaining an easy pace where you can still hold a conversation. Prioritize good running form, keeping shoulders relaxed and steps light. Listening to your body is key—if you feel any strain during the jog, reduce the speed or duration accordingly. Additionally, wearing properly cushioned shoes will further help in reducing impact on the joints, providing more comfort during this recovery session.