The quads are a main driver in running, and throughout these 30 days, they WILL feel sore and a little beat up. This static couch stretch targets both your tight quads and hips, helping with the recovery when you get back on the road. Remember for the perfect stretch, keep your back straight and squeeze your butt!

Duration

• 2 minutes per leg

Instructions

• Start on all fours with your shin vertical to the couch
• Pull your foot (opposite of the one on the couch) up into a lunge position and you should feel the stretch already
• For a deeper stretch, bring your upper body up tall
• Hold each side for 2 minutes

Quads and IT bands are powerful muscles and they take a lot of beating while running, especially up and down hills. So grab your foam roller and let’s get to work! If you have pain in your hip, lower back, or knee, chances are it has something to do with the muscles surrounding these areas. A properly recovered quad can help offset this pain.

These recovery exercises may cause discomfort, but trust us, they will help you in the long run (no pun intended).

Duration

• 6 minutes per leg

Recommended Equipment

• Foam Roller
• Travel Coffee Mug
• Wine Bottle

Instructions

• Start on one leg
• Roll back and forth along the outside of the thigh (the IT band) from hip to knee for 2 minutes
• Roll back and forth on the front of the thigh, face down, shaking your heel back and forth as you roll from hip to knee for 2 minutes
• Roll back and forth on the inside of the thigh from groin to knee for 2 minutes
• For a deeper stretch, try bringing the heel of the leg you are stretching to your butt. You should feel a much deeper stretch as you alter the position and flex of your quads
• Repeat the sequence on the other leg