Today we will address what to do after running to fix your pain points and put the brakes on what’s causing your injuries.

If you missed parts 1 and 2, please check them out for context and continuity. They include practices that will help you reduce pain before and during your run.

Post Workout Nutrition

The first thing you should do after every workout is hydrate and refuel.

Refueling within 2 hours after a run with high-quality carbohydrates and proteins is crucial for optimal recovery. This practice helps replenish glycogen stores, supports muscle repair, and enhances overall recovery.

Post Workout Rehabilitation

This may be the most important practice for avoiding injuries. We’ve touched on it in previous episodes, but let’s break it down so that you understand not just what to do, but why.

When you have injuries that lead to chronic muscle or joint problems, it’s because the tissues have not fully returned to their original state. What used to be perfectly aligned muscle fibers are now a tangled mess. This is further complicated by the surrounding fascia tissues, which are in a similar state.

The tissues have healed, but not as they once were. They need to be “remodeled” to return them to as close to their original state as possible. This is a time-consuming process of stretching to the point of plasticity, slightly beyond the tissue breaking point.

Maintaining A Running Journal

The final post-running recommendation is keeping a running journal. The act of recording your workouts is a time-honored practice. It’s a ritual that will ensure your running longevity.

I recommend using an app such as Evernote or Notion that you can access anywhere. You’ll discover what matters to you over time and your entries will evolve to accommodate your needs.

The essentials I record are mileage, overall pace, and weather conditions. Over the years I’ve added average heart-rate to get a sense of my fitness. More recently I’ve added the percentage of time in Zone 2, another fitness indicator you can learn more about in Episode 8.

If you enjoyed this episode, please subscribe by going to runninglongevitylab.com and clicking on the Follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab for that.

Thanks so much for joining me today.

Be safe out there and enjoy your next run!

Everyone wants to run, but many resist the work it takes to run safely. As we age, we must be intentional about movement to keep our bodies in a state of readiness for activity.

Warming Up

Let’s start with warming up. In the previous episode, we discussed a pre-bedtime routine that moves the body before sleeping. This makes the next day’s pre-running routine go that much smoother and faster.

The routine is the same for warming up, but with greater intensity.

Here are the exercises I usually perform. Try them out to find what works best for you.

1. Child's Yoga Pose
2. Supine back twist (lying on back w/knees to chest)
3. Tibialis raise - Video example for #3, #4, #9
4. Calf raise
5. Foam rolling
6. Reverse Table Yoga Pose
7. Sitting in deep squat
8. Sitting on legs (supported as necessary)
9. ATG split squat
10. Cossack squat

Another version of the cossack squat

Naboso Neuro ball for massaging and loosening foot plantar tissues.

Hindu Squat for elevating heart rate and activating muscles for running.

Suported ATG split squat (with yoga block)

Running Drills

Here's a short video on A-skips and other running drills.

Here are skipping drills with emphasis on technique.

Mick Jagger skipping during concerts. It's subtle, so you have to look for it.

If you enjoyed this episode, please subscribe by going to runninglongevitylab.com and clicking on the Follow tab. If you have another minute, please consider leaving a review on Apple to help new listeners find the show. Just click the Rate Podcast tab for that.

Thanks so much for joining me today.

Be safe out there and enjoy your next run!

Since recommitting to road running and racing at age 59, I’ve extensively researched and tested methods for avoiding pain and injuries. As the audience for Running Longevity Lab has grown, I’m often asked for my routine for avoiding injuries. You will get that in this 1st of a 3-part series.

My routine keeps evolving and will likely continue to do so. When I discover something new, I give it a try. I recommend you do the same. Your training is a laboratory of sorts. Use it to find what works best for you.

Pre-Bedtime Routine

Running for most of us is a day-to-day experience. So our preparation is fluid. I’ve discovered dynamic stretching before bedtime produces significant benefits for the next day’s run.

When sleeping our metabolic systems slow down. This allows our body to respond to the day’s training so we can make productive gains.

You want to get fresh blood circulating through your body and activate the systems that flush out debris from the day’s workout. This also reduces inflammation and relaxes the body for sleep.

Here’s a sample of the exercises I usually perform, and typically in this order.

1. Child's Yoga Pose
2. Supine back twist (lying on back w/knees to chest)
3. Tibialis raise - Video example for #3, #4, #9
4. Calf raise
5. Foam rolling
6. Reverse Table Yoga Pose
7. Sitting in deep squat
8. Sitting on legs (supported as necessary)
9. ATG split squat
10. Cossack squat

Suported ATG split squat (with yoga block)

Another version of the cossack squat

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