Recovery and Injury Prevention
- Never stretch before a cardio workout; save it for after when your muscles are warm and pliable.
- If you're short on time, do these stretches during your hot post-workout shower.
- Delayed onset muscle soreness (DOMS) is the achy feeling your body experiences 24 to 48 hours after a strenuous workout. You can tell it's not an injury because you'll feel it on both sides of the body.
- Self-massage your stiff, overtrained muscles by using a foam roller. These exercises are designed for runners.
- For aches and pains, it's important to know when to ice and when to apply heat, so check out this helpful chart.
- Prevent common running injuries by strengthening weak areas — glutes, shins, core — with these exercises.
- To prevent shin splints on a treadmill, raise the incline to at least one percent — better yet, two.
- To prevent plantar fasciitis, do this seated foot stretch.
- Rest days are essential for three reasons. They give your body time to repair and get stronger, help prevent injury, and offer you a mental break.