Nutrition for Recovery

With some warm early season weather these last few weeks the trails around Bozeman are getting drier which means it’s time to start venturing out. We’re all eager to get outside and enjoy all the amazing trails Bozeman has to offer but early season running can be a difficult time for runners as far as injury prevention goes. Many of us run a minimal amount in the winter, and then as the weather warms up transition fairly quickly to running. It’s always a good idea to try to ease into your miles in the spring and summer but we recognize that’s often harder than it sounds! So below are a few stretches to add into your routine during this early season to help keep tightness under control if you do go a little overboard! Make sure you stretch after you run and on your days off too!

  1. Calf/Achilles Stretch:

    Place your foot up on something (1/2 foam roll, dumbbell, rolled up towel) and keeping your heel on the ground and your knee straight, step over the roll. You should feel a gentle stretch in your calf and maybe your achilles. Hold 20-30 sec and repeat 2-3 times.


2. Quad/Hip Flexor Stretch:

Place your foot up on a bench or a chair; tuck your hips under keeping your core engaged and lunge down on your front leg. You should feel a stretch in your quad and hip flexor. Hold for 20-30 sec, repeat 2-3 times.


3. Hamstring Stretch

Put one foot in front of the other; bend your knees and reach your hands to the ground; keeping hands on the ground gently try to straighten your knees until you feel a stretch in your hamstring. Hold for 20-30 sec, repeat 2-3 times each leg.


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