Post Run Cooldown

Before: -Coffee or Tea -Electrolytes -Carbs/Bicarbonate/ketones/Nomio consistent with run/workout At Home: -2-3mins massage feet standing with lacrosse ball -4-6 hip bridges then squeeze knees with something between for pelvic release -Squeeze ball or shoes between legs to release pelvis -Frog bounce while pressing down on Yoga block or ball -Bone saw calf both sides -Sit on feet good posture -Foam Roll: Quads, IT, Behind knee, Inside Quad, Hamstring, Anterior TiB, Gluets -Psoas Release -QL Release -Scrape: Achilles, Calf, Anterior TiB, Ankle,Calcaneus, Peroneals,Top of foot Retinaculum, and anything upper leg that is tight -Frog squat into big toe flexion with slight challenge (spread toes before) -Squat with knees over toes rotation each leg -Single let knees over toes “in line” -Double leg hop with stable core -Seated hip stretch with pillow under one side and lean to that side -Jump rope (double, single x 2 each foot, 1-10 single, then some extra) -Back Extensions and Side Extensions (or Superman and side crunch) If you drive to the run do this there: -Walking knee pulls X 6-8 -Forward and back single leg swings X 10 each way -Side leg swings X 6 each way -Quad quick pull in line X 10 each way -Quad stretch X 3 each way -Jumping jacks -Rotating double legs hops -Full extension (Arm at 90 degrees) Lunge with massage pecs and hip flexor -Arm swing full extension with massage Go Run! After run within 5mins of easy run and before the cooldown on workouts: Protein (½ Whey Concentrate 10g and ½ Collagen Peptides 10g total Grams 20g + 2.5g Creatine + *10g Inulin) *you need to work up to 10g Inulin - start with 2-5g per day and work up Blanks Nutrition for the protein (used custom and set amounts) Swanson Inulin Static Stretch: -Quad sit stretch -Hug knee -knees over toes in line -Foam Roll: IT Band, Quad, Behind knee -squat into toe flexion and parallel shin -dumbbell hip hike 1-2 sets of 15 each side -glute iso knee into wall 1-2 sets of 30sec each side