Name: Playbook - Sally McRae - Race Recovery Workout #1
Uploaded: 2022-08-29T19:24:01.926Z
Duration: 35 min
Description: Race Recovery Workout #1

Katelynn

Love these recovery exercises. Have been doing them for the last 2 days after my race

Ngina

Thank you, Sally. Teared up at the end. I feel proud of myself too. And THANK YOU for being kind to my IT bands, 😂.

I’m so glad to have Sally walk me through this stretch/recovery. I rarely give myself the time or care that she has provided through this workout and my body is happy! :) Finished the ground work on a picnic table looking at the beautiful blue sky.

Suz…

Sally Harrow

Deb Baker

Brilliant 🙌🙌🇬🇧
Thank you Sally ❤️

Liz Usedon

Loved this Thank you! 
Just what I will need after my hilly 30 mile next Saturday 🙌🙌❤️

Thanks. Great shake out. Love the way you explain things and all the positivity. Keep it up.

Travis

Malu

Makayla

Great way to get moving after my marathon a few days ago!

Libby

Just what I needed after 30 k of nordic skating yesterday

Simone

I just finished my first full ironman and then got sick with a cold a day or two after so this was the perfect way to get my body moving again 5 days out and getting over a cold! Helped me to feel like I did something but kept me patient and kind to my body!

Jessica

I am 53 yo and have terrible low back pain, thought it’s just inevitable due to arthritis or whatever. I did this recovery routine a few days ago and had NO back pain for 2 days!! Evidently the pain is related to some tightness in my muscles, which shouldn’t have surprised me. I have zero flexibility the last few years. So obviously, this stretching routine will be part of my regular workouts from now on!

Dana

Did this after a rough marathon. Definitely made my legs feel better. Thank you!

Karen

So restorative after running my second road marathon yesterday! Thank you so much for the reset my body needed

Lindsey

This was a very relaxing workout and it felt good. It really helped to me focus on those areas that were tight on and after my 50k race day. My favorite was the IT band and hamstring stretching. Thank you Sally!

Carissa

I would like more recovery workouts. Please!

Nicole

Super and much needed after my race! Thaaanks so much, Sally! 💛

Hannie Ylagan-Nicanor

Love this recovery every time. It feels soooo good and keeps the injuries away!

Alicia

Ruth

My go to recovery workout after ever race!

Gretchen

Great one! Found niggles I didn’t really know of 🙈👍🏻

Mareike

Doing this after finishing my first 50k! Thank you for the awesome 50k plan that got me prepared physically and mentally to cross the finish line. And thank you for just being you. Watching you on social media has been so motivating. Keep on and stay strong!

Stephanie Land

Felt great to stretch out the soreness after a race!

Laura Owens

This felt so good post 25 mile trail race!

Casey Columbus

Waited until 4 days after a trail marathon to do. Was a great gentle assessment tool!

Angela

My race was 10 days ago. This was great for diagnosing any problems. Thanks!

Anna

Laura

Susan Vachon

Great feeling afterwards, some of the excercises didnt have set up timers tho! 🫶

Hugo Svenstedt

Really helpful afterthesants cruz trail run!

Duane Waite

This recovery is so helpful! My body needed this today.

Loved this. Went to the gym to do legs but quickly realised this is what I needed after my 33km long run two days ago

Luke

Dominique

Awesome! Thank you! I need more of these!!

Great recovery workout - would love more :)

Cate

Patricia

Did this four days after my race, great movement to work out some stiffness

Morgen

I’ve always struggled to figure out how to best recover from a race, and this workout is just the ticket! Instead of being sore for days, I now feel refreshed and energized as I continue to recover. This workout is light intensity but Sally makes sure you really think about what you are doing and why in order to recover both physically and mentally. Thanks Sally!

Lauren Shima

Just finished this one after racing Peachtree. Felt amazing afterwards! So excited to start making this a part of my regular routine.

Mike

Completed my 50 miles race on Saturday and the last 2 days I have been so sore. These are perfect stretches to help with the soreness.

MelissaKae

Felt great!! Thank you for these workouts , especially recovery ones ❤️

Holly

I needed this! Finished my first 100 last weekend, lots of rest and minimal walking since because I just was too afraid to overdo it. This felt amazing, and I was able to slow jog the middle efforts. My legs are tired but not sore or injured 😃

Emily

Awesome and perfect for that post-race assessment! Thanks so much, Sally! 💛💛💛

Hallie

Great recovery after a track 50k that took longer than I wanted.

Regina

*This post race recovery workout is the first of many workouts in this category.

*I recommend taking the first 1-2 days post race to rest completely and then do this workout. 

*As with all my workouts, tailor as needed for your individual goals.

*Watch the Coach’s Talk video first and then begin the workout.

*Remember, we are recovering Mind AND Body, not just body so enjoy every step of this session.

**Equipment/Needs:
-This workout can be done at the gym/park
-At the end, you will be lying down for some specific stretches, so a mat, towel, or grass, or rug will be needed.

Overall Effort:
-Gentle, Light, Gracious

Regardless of your fitness level, this walk is a concentrated effort to relax the mind and consider all the good that came from your race. What did you learn? 

Enjoy your ability.
Enjoy movement.
Celebrate today.

10 Minute Walk

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral Leg Swings

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward Leg Swings

-Stand tall, reach up and circle arms back as you pull elbows to sides

-Stand tall, breathe deep, stick chest out a bit

-30 seconds

Upper Body Stretch

-Hold onto a wall/tree or balance on one foot.

-Hold stretch for 2-3 seconds 

-30 seconds each side

Knee Hugs

-Light effort
-Shake legs out, breathe easy 
-Pay attention to any stiffness or discomfort
-Don’t force this if you are uncomfortable 

-Choice to walk or run 

-5-8 minutes

Walk or Run

-Heel into ground, toe pointed back at shin 

-flat back, chest up, hips back

-walk as you stretch for 30 seconds

Hamstring Stretch

-Toes in for 30 seconds and toes out for 30 seconds 

-stay tall

Dork Walks

-Stay tall
-Walk on heels for 30 seconds 
-Point toes at shins

Heel Walk

-Gently stretch side to side 
-Legs wide, toes pointing forward 
-30 seconds

Side to Side Stretch

-Light & Relaxed 
-Walk or run for 5-8 minutes 
-Pay attention to how body feels

-Walk hands out and back
-Bend knees as needed

Plank Walk

-lie in belly 
-grab lower leg, face down
-hold for 30 seconds each side

Quad stretch

-low back/glute stretch
-rock side to side
-Breathe deeply

30 seconds

Lower back stretch

-relaxed breathing as you pull knee to chest 
-hold for a few seconds before switching to other side.
-continue alternating for all 60 seconds

Single leg hamstring stretch

-Gently bring leg into figure four position 

-Breathe into the stretch 

-hold 30 seconds each side

Race Recovery Workout #1

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