More than 600 million people worldwide run regularly. If you are one of them, continue to maintain good exercise habits! You may be reaping many important health benefits, from improved muscle strength, bone density, and cardiovascular health to a reduced risk of disease and illness. Running is also a great way to maintain your mental health, as it has been shown to improve stress management and self-confidence.
As a runner, you're probably also familiar with the many injuries that can come with this sport. Fasciitis, Achilles tendonitis, shin spondylitis and more, the list of sufferers goes on and on. In fact, at least 50% of regular runners will experience some kind of running-related injury each year. Most are chronic injuries caused by overuse, incorrect posture, and poor training and recovery methods.
The good news is that runners can take proactive steps to improve their body's ability to adapt and reduce the chance of injury. Therabody offers several tools to help runners perform proper warm-ups, mobility drills, cool-downs, and recovery exercises so you can run with more confidence.
The Theragun is a very versatile deep tissue massage tool, perfect for warming up before a run, cooling down afterwards, and relieving associated pain and discomfort. Here are some Theragun best practices for runners:
-Running warm-up routine: Using a standard massage head and setting the speed to 2200-2400 PPM, apply Theragun to your feet, shins, calves, hamstrings, and buttocks, holding for 10 seconds on each muscle group.
-Running Recovery Routine: To cool down the body, using the shock-absorbing massage head, set the speed to 1750 PPM, apply Theragun to your feet, shins, calves, hamstrings, and buttocks, holding 30-60 for each muscle group Second.
- For intermittent pain, use Theragun with With a vibration-damping massage head , select a speed between 1750-2100 PPM (according to your preference) and apply it to the target areas, holding each area for 30-60 seconds.
You can find these running routines and more in the Therabody app.
Our RecoveryAir line of compression garments can help speed recovery, reduce muscle pain and combat leg fatigue by maximizing blood flow to the lower body. Here are some tips for runners, whether you use RecoveryAir Prime, RecoveryAir JetBoots, or RecoveryAir PRO:
- Apply RecoveryAir directly after a run or at the end of the day for about 20 minutes using medium to high pressure (above 50mm Hg).
- To help recover your legs before running, try a brief 10-minute session using low to moderate pressure (under 50mm Hg).
Finally, the Wave Solo is our ultra-portable vibration device that provides targeted relief for areas such as the soles of the feet, calves, iliopsoas, and lower back. It's also small enough to carry around or throw in your gym bag. The ball itself is great for applying pressure to hard-to-reach areas, while the addition of vibration therapy helps increase blood flow and mobility, reducing tension.
Before you start other warm-up exercises, try using Wave Solo at its highest vibration speed to activate your muscles and nervous system.
Try the Wave Solo running warm-up routine in the app to help prep your feet, calves, thighs, butt and more.
Don't let preventable injury, pain or discomfort get in the way of your movement. Go have your best run yet! In the meantime, check out the Therabody app, which includes scientifically-backed guided routines designed specifically for runners to reference before and after your workout.
