Thisactive recovery routine from Chicago-based running coach Robyn LaLondeincreases circulation, loosens muscles, and flushes out soreness andfatigue—all in less than 15 minutes. Complete it on rest or easy-running daysat least once a week and as many as three times per week. Start with a90-second dynamic warmup of standing trunk twists and leg swings, next do thesefive moves straight through as one circuit, and then repeat all five movesagain.
Standwith your legs about 3 feet apart, feet and toes pointed forward. Lower yourbody to a gentle squat, then bring your right foot diagonally behind your leftleg and touch your toe down. Hold for one second, then fire up your glutes andpush off your left foot in a jumping movement to the right. Bring the left footdiagonally behind the right, then repeat on that side. Continue to push leftand right for 30 seconds—about 15 to 20 reps total.
Take a step back with your right foot. Lower your hipsuntil your left thigh is parallel to the floor and your right knee is close to(but not touching) the floor. Pause for two seconds, then press your left heelinto the floor and contract your quads and hamstrings to return to start.Repeat, alternating legs, for one minute (about 12 reps per leg).
Lower into a squat, with butt back, and head up, andknees not passing toes. Take five controlled steps to the right. Remain insquatted position and do five running-arm swings with each arm. Walk five stepsto the left and repeat. Repeat one more time in each direction, for a total oftwo reps each way and about 45 seconds.
单臂平板支持Plank With Single-Arm Extensions
Start in a bent-arm plank position. Extend one armstraight in front while holding the rest of your body steady and taking long,slow breaths (don't sweat it if you shake—totally normal). Hold for 10 seconds,then bring your arm back down and lift the other one. Repeat three times oneach arm for a total of one minute.
Get into a pushup position. Bring your right knee upto your chest, inside your elbow, then return it back to the starting position.Do the same on the left, moving as quickly as possible; that's one rep. Repeatseven times. Then do the exercise again but bring your knee outside your elbow.Repeat another seven times for a total of about 1 minute.