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