RUNNER'S RECOVERY
Protocols built for runners.
Three structured protocols and a targeted-relief library. Designed to keep tissue tolerance ahead of training load — so the body can keep doing what you love.
Already a member? Sign in.
THE STRUCTURE
Three protocols, one cycle.
Each run gets a frame around it. Activate before, recover after, and let the body decompress fully once a week. None of it is optional, but none of it is long either.
Pre-Run Activation
Wake the posterior chain and prime the nervous system for impact. Glutes, calves, ankle dorsiflexion.
Post-Run Recovery
Flush the legs, unbind the hips, shift the system from go to rest. The window matters.
Deep Decompression
Extended fascial release and stillness. The structural reset that keeps the mileage adding up.
TARGETED RELIEF
For the spots that always complain first.
Specific interventions for the five complaints every coach hears every week. Stand-alone sessions you can load on the days something flares up.
WHO USES THIS
Three kinds of runner. One library.
Returning from injury
Rebuild tissue tolerance with the 6-week adaptation phase before you push mileage back up.
Building marathon volume
Pair every long run with a deep decompression to keep the wheels under high training load.
Hybrid athletes
Quick pre and post sessions that play nicely with lifting blocks and conditioning days.
THE ARC
A 6-week adaptation phase to start with.
Most injuries are tissue lagging behind load. The first six weeks layer in capacity so the rest of the year doesn't have to be a recovery from something.
START THE CYCLE
Frame the next run.
Five minutes before. Fifteen minutes after. One deep reset on a Sunday. That's the cycle that keeps the body running.
CANCEL ANYTIME · ACCESS ENDS WITH SUBSCRIPTION