routine

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

Running twice in a single day, typically one hard session and one very easy recovery session, used to increase total volume while allowing for mid-day rest.

Active movements where joints and muscles go through a full range of motion, used to warm up the body before running.

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

Running on paved surfaces like sidewalks or streets. The most common form of running due to its convenience and consistency.

The time it takes to complete a specific segment or interval during a run or race (e.g., every 5k or every mile).

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

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