Regeneration & stretching after a run

Exercises you should not neglect.

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Duration
10 Min
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Excercises
5
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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
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Rollout per side
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Body part
Foot
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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.

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Rollout per side
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Body part
Lower legs
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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
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Seconds
60
body parts icon
Body part
Thigh
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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
practice icon
Rollout per side
body parts icon
Body part
Lower legs
traning-goals icon
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
practice icon
Rollout
body parts icon
Body part
Thigh
traning-goals icon
Training Goals
Recovery, Mobility

Your tools after the run:

More routines for runners:

Warming up before running
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Duration
8 Min
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Excercises
4
difficulty icon
Difficulty
Beginner
Strength training for runners
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Duration
15 Min
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Excercises
5
difficulty icon
Difficulty
Beginner

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