Sleep better: Our Recovery Pillow
Free shipping over 35€ Free shipping over 35€
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers
https://storage.googleapis.com/oneworld-prod/assets/regeneration-dehnen-nach-dem-laufen.jpg?v=1616131932
Add routine to list

Regeneration & stretching after a run

Exercises you should not neglect.

Duration
10 Min
Exercises
5
Difficulty
Beginner
Products used in Routine
Mini
Block
DUOBALL 08
Multi Band
Standard

Regeneration and stretching after running are just as important as the training itself. Targeted regeneration and stretching after jogging or running help to recover from exercise-related stress. This will increase your performance during your next running session.

Recent studies show that fascia training prevents muscle cramp after training and helps to improve performance. So, don’t forget your fascia massage for regeneration after running and jogging.

Stretching after running helps relax specific areas and ensures faster regeneration by increasing blood flow.

Combination of rolling and stretching exercises after running:

For fast regeneration after running and jogging, we recommend a combination of the following rolling and stretching exercises:

  • Foot massage
  • Shin relaxation
  • Hamstring stretch
  • Massaging tense calves
  • Relieving thigh tightness

Rolling & stretching exercises after running

Release of tension in the area of the sole of the foot. A boon after long runs.

Plantar Fascia Massage

While standing, place the sole of the foot on the MINI. Slowly roll back and forth. Turn your foot also on the inner and outer edge.
Product
Seconds per side
60
Body part
Foot
Training Goals
Recovery, Mobility

Release of tension in the area of the shin muscles. For the prevention of shin splint syndrome.

Shin Massage

Get into the bench position. Place one lower leg on the DUOBALL. Turn the foot slightly inwards. Slowly roll back and forth.
Product
Seconds per side
60
Body part
Lower legs
Training Goals
Recovery, Mobility

Stretching the back of your thighs after a run to get blood flowing to your thighs. This way you will stimulate the regeneration of your thigh muscles and you will be fit faster for your next run.

Hamstring Stretch

Lie on your back. Put the MULTI BAND around one foot. Grasp both ends of the band with your hands. Stretch your leg. Bring the stretched leg up. Your leg is now perpendicular to the floor. Hold this position.
Product
Seconds per side
60
Body part
Thigh
Training Goals
Mobility

Release of tension in the calf area. To prevent calf pain and Achilles tendonitis.

Calf Massage

Angle one leg while sitting. Place the calf of the stretched leg on the MINI with BLOCK. Lift the buttocks off the floor. Slowly roll out your calf.
Product
Seconds per side
60
Body part
Lower legs
Training Goals
Recovery, Mobility

Release tension in the area of the front of the thigh. For the prevention of knee pain & the runner's knee.

Quads Massage

Start in plank position. Place the BLACKROLL under your thighs. Slowly roll out the entire front of your thighs from the knees to the hips.
Product
Seconds
60
Body part
Thigh
Training Goals
Recovery, Mobility
Your tools after the run:
15 cm long
+5
Small & handy for face and arms
Mini
€10.90
Ideal for beginners
+2
The mother of all foam rollers
Standard
from
€29.90
Stay balanced
Ideal yoga buddy; supplements small fascia tools
Block
€29.90
With loops
Versatile training: full flexibility from just one band
Multi Band
€39.90
8 cm
Targeted massage for neck, back and shoulders
Duoball 08
€18.90
Three resistance levels
Training band for core & stength training
Super Band
€22.90
15 cm long
+2
Small and handy for face and arms
Mini Flow
€13.90
More routines for runners:
Aufwaermen vor dem joggen 2021 07 01 125714 bjwo
Warming up before running
Duration
8 Min
Exercises
4
Difficulty
Beginner
Krafttraining fuer laeufer
Strength training for runners
Duration
15 Min
Exercises
5
Difficulty
Beginner
Get 10% discount on your first order
Subscribe to our newsletter
Free shipping over 35€ Free shipping over 35€
90-day return policy 90-day return policy
More than one million happy customers More than one million happy customers