Jessica Van Raay - Strong As Water

If we’re being honest, my runs are typically wedged between two other tasks. An immediate and intricate warm-down following a run typically gets axed.

However…

I’ll sneak these movements in throughout the next couple of hours and I find it’s particularly nice for active recovery.

Although I’d firmly suggest not following a run (or any strenuous activity) with sitting in a vehicle and being strapped down for a couple hours (obviously speaking from too much experience), ‘warm-down’ movements aren’t limited to that 5-15 min window following our workouts. Bring it down? Absolutely. Give your body the gift of a gentle transition from high to neutral.

…But if you have the opportunity to bookend your run with a body nurturing warm-up and warm-down…?! BLISS. ⭐️⭐️⭐️⭐️⭐️

Warm-Down: X-Country / Run

1. Forward fold with overhead sweep - breathe it in! You did it 🙌
2. Hip flexor mobilizations
3. Lizard pose (with a twist)
4. Downward dog
5. Downward dog - three-legged
6. Cat/cow
7. Cat/cow - staggered hands [set-up: slide R hand 1/2 handprint forward + L hand 1/2 handprint backward; repeat w alternate hand positions]
8. Hip adductor mobilizations [3 variations]
9. Child’s pose