weekly recovery schedule for long distance runners curated from a sports massage therapist in atlanta, GA
Weekly Recovery Schedule for Long-Distance Runners
Monday: Post-Long Run Recovery
At-Home Tools:
Compression Therapy: Use a leg recovery system like Normatec for 30 minutes to reduce swelling and enhance circulation.
Massage Gun: Focus on calves, quads, hamstrings, and glutes for 2–3 minutes per area.
Professional Care (Optional):
Light manual therapy or assisted stretching to address tight muscles.
Tuesday: Active Recovery Day
At-Home Tools:
Foam Roller: Spend 5–10 minutes on the IT band, hamstrings, and glutes to release tension.
Infrared Heating Pad: Apply to lower back or hips for 20 minutes to promote blood flow.
Professional Care (Optional):
Low-intensity Pilates or yoga session to enhance flexibility and mobility.
Wednesday: Mid-Week Recovery Run Focus
At-Home Tools:
Massage Gun: Use on calves and feet post-run to reduce tension (2 minutes per area).
Cryotherapy: Apply to knees or other high-impact areas for 15–20 minutes.
Professional Care:
Targeted deep tissue massage to alleviate tightness in overused areas.
Thursday: Rest and Mobility Maintenance
At-Home Tools:
Vibrating Foam Roller: Spend 10 minutes focusing on the quads and calves.
Infrared Sauna Blanket: Use for 30–40 minutes to relax and detoxify muscles.
Friday: Pre-Long Run Preparation
At-Home Tools:
Foam Roller: Loosen up major running muscles for 5 minutes.
Compression Therapy: Use for 15 minutes to prep legs for increased circulation.
Professional Care (Optional):
Quick session with a therapist to focus on muscle activation and alignment.
Saturday: Long Run Recovery
At-Home Tools:
Cryotherapy: Apply immediately post-run to reduce inflammation in knees and ankles.
Compression Therapy: Use for 30 minutes to help flush out lactic acid.
Professional Care:
Schedule a full massage therapy session to reset muscles after the long run.
Sunday: Full Rest and Recovery
At-Home Tools:
Infrared Heating Pad: Use for 20 minutes on sore or tight areas.
Massage Gun: Light use on any lingering sore spots for 1–2 minutes per area.
Professional Care (Optional):
Meditation or guided breathing to reduce overall stress and aid recovery.
Key Tips for Runners
Nutrition: Prioritize post-run refueling with carbs and protein within 30 minutes of finishing a long run.
Hydration: Stay consistent with electrolyte intake, especially after long runs.
Consistency: Recovery tools are most effective when used regularly. Track your recovery to ensure progress and prevent overtraining.
Cross-Training: Incorporate low-impact activities like swimming or cycling on active recovery days for variety.
Stay Healthy!
Nina
info@atltherapeuticmassage.com
812-320-6719
