Top Recovery Workouts for After Running

Raise your game.

Cold Water Swimming Workouts

Cold water immersion can:

• Reduce swelling
• Reduce painful sensations in association with muscle pain
• Reduce the feeling of fatigue
• Regulate localized blood flow
• Regulate heart rate
• Reduce muscle spasms
• Reduce inflammation
• Reduce muscle damage

You can introduce cold water swimming into your recovery in the form or an ice bath or dip in a river, a lake or the sea or try one of the following swimming workouts.

1k Swim With A Twist

5 rounds for time
• 200 m swim
• 10 Burpees
• 15 Push Ups
• 20 Air Squats
• 25 Sit Ups

Most swimming pools are 25 m long, competitive pools are 50 m long.

200m should be 4 rounds front and back in the pool. It is good to have some sort of a mat under yourself while doing the sit ups since the bank is not as smooth as a regular gym floor and you can’t wear as much clothes to protect your skin. Good for the burpees too.

500 m Of Fun

10 rounds for time
• 50 m Swim
• 25 m Duck Walk
• 30 Lunges
• 40 Boot Strapper
• 50 Heel Touches

Swim there and back in the pool.

The duck walk is often forgotten. Go down to a deep squat position and keep your knees to the outside. Walk by the pool to the other side in that position without lifting your behind over the knees.

The boot strapper exercise is a really fun exercise that kills your legs. Again, go to a deep squat, put your knuckles on the floor and keep them there the whole time. Straighten your legs with your back as straight as you can. Keep bending and straightening your legs for 40 reps.

Heel touches are a great core movement. Lie on your back, bend your knees and keep the feet together. Lift your shoulder blades from the ground and sway side to side to touch each heel.

Deep Blue Pool

6 rounds for time
• 25 m Swim Sprint
• 25 m Under Water
• 45 sec Plank
• 45 s Wall Sit
• 30 Leg Raises
• 30 Supermans
• 20 Super Dogs
• 10 Inchworm with Push Up

Swim as fast as you can to the end of the pool, take a deep breath and try to go all the way back underwater. Of course, if you feel like you are dying then take a breath before continuing.

While still catching your breath after the sprint and underwater swim, go straight into the plank and wall sit to calm down.

Leg raises are when you lie on the floor, you can put your palms under your glutes and lift the legs up and down, never resting them on the floor. Keep the core tight and don’t let the lower back lift from the ground.

Superman is basically back extension, lie on your stomach and lift up feet and arms at the same time. Do this exercise slowly to get more muscle tension.

The Super dog is similar, but then you are on four feet and raise the right hand and left foot at the same time, and then switch. This is also better for you if you go slowly and hold the tension.

With an Inchworm you stand up, put your palms on the ground while your legs are still straight, and walk your hands forward until you are in a plank position, do one push up and walk your hands back to your feet and stand up.

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