recovery

Inflammation and pain in the Achilles tendon, commonly caused by overuse or tight calves.

Compression gear that covers the lower leg from ankle to knee without covering the foot.

Tight-fitting socks designed to improve blood circulation and reduce muscle oscillation during running.

Low-intensity activity performed after a hard workout or race to gradually return the body to a resting state and aid recovery.

Alternative exercises like cycling, swimming, or strength training used to build fitness while giving running muscles a break.

The muscle pain and stiffness that develops 24-72 hours after exercise, especially after unaccustomed or intense workouts.

A slow, comfortable run designed to promote active recovery while building aerobic base—the most important and most neglected run type.

Essential minerals like sodium, potassium, and magnesium that regulate muscle function and hydration.

A form of self-myofascial release (SMR) using a cylindrical tool to apply pressure to muscles, helping to reduce tightness and improve blood flow.

An injury to the muscles at the back of the thigh, ranging from a mild pull to a full tear.

Post-Marathon Blues: The Emotional Hangover

A very easy, short run done within 24 hours of a hard workout or race.

The number of times your heart beats per minute while you are at complete rest. A key indicator of aerobic fitness and recovery.

A short, very easy run (15-20 mins) done the day before a race to keep legs loose and calm nerves.

Holding a stretch in a fixed position for a set period (usually 30+ seconds), best performed after a run to improve long-term flexibility.

A tiny crack in a bone caused by repetitive impact and overuse, usually requiring significant time off running.

The strategic reduction of training volume before a big race to allow your body to fully recover and peak on race day.

Low-intensity activity performed before a workout or race to increase blood flow, raise core temperature, and prepare the body for stress.