30 Day Challenge program

Week 2 | Day 10

Rest Day

Time: 15 minutes.
“Hurry slowly. Get there, but be patient.” — Grete Waitz

Are you feeling sore? If you are then great. Yes, it’s uncomfortable but it means you’re growing stronger. But part of making progress and becoming a better runner is recovery. Today, keep it low key, put your feet up take a salt bath, and relax! Try some of these recovery exercises to ease the soreness.

Duration
  • 15 minutes
Location
  • At home, where you’re comfortable.
Recommended Equipment
  • Foam Roller
  • Travel Coffee Mug
  • Wine Bottle
Mobility
  • Calf Foam Rolling, 5-6 minutes per leg.
  • Deep Squat Ankle Flexion, 2-3 minutes.

Mobility

  • Calf Foam Rolling


    Our calves take a beating when we run so let’s take care of them.

    Duration
    • 10-12 minutes
    Recommended Equipment
    • Foam Roller
    • Travel Coffee Mug
    • Wine Bottle
    Instructions
    • Grab your foam roller and line it up in the middle of your calf.
    • Move your leg back and forth to work different muscles thoroughly.
    • Spend about 5-6 minutes on each calf.
  • Deep Ankle Squat Flexion


    Put your feet close together and sit low in a deep swat, stretching out those Achilles.

    Duration
    • 2-3 minutes
    Instructions
    • Try rolling up on your toes and slowly pulling your heel back down.
    • Shift back and forth from left to right ankle.
    • If your hips are too tight to sit low in a squat position, try one leg at a time with the other extended out back behind you, similar to the hip circle warm-up exercise.