Hey Rock Star Triathletes. Ben Greenfield here.
The following tip from Sage Rountree is something I’ve been doing after each of my long runs, and I’ve been reading and listening to podcasts (like the Rock Star Triathlete Podcast!) during these sessions, when I can keep my kids from disrupting my relaxation! This tip works really well. Enjoy.
Good long runs provide perspective: What once seemed incredibly far now feels possible, and stressors drop away. Postrun, resting on your back with your legs propped up offers another shift. This inversion speeds recovery by draining fluids from the legs, stretching the hamstrings, and relieving tired legs and feet. After your recovery meal or shower–even later in the day–find 10 minutes to shift your world. It’s so relaxing many of my yoga students fall asleep in this pose.
1. Sidle one hip as close as you can to a wall.
2. Swing both legs up the wall and shimmy your rear end as close to the wall as possible. If this hurts your hamstrings, slide a few inches away from the wall. Rest your arms on your belly, or stretch them away from you in a T, W, or V position.
3. When you are done, bend your knees, roll to one side, and rest there, taking a few breaths before getting up.
Sage Rountree is an internationally recognized authority on yoga for athletes and an expert endurance sports coach. An Experienced Registered Yoga Teacher with the Yoga Alliance, Sage teaches workshops on yoga for athletes across the United States. She holds coaching certifications from USA Triathlon, USA Cycling, and the Road Runners Club of America, and she writes for Runner’s World, Yoga Journal Online, and Endurance Magazine