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You’re feeling sore, stiff, and it hurts to move.

It feels like you can barely walk or even get out of bed. You feel defeated because all you want to do is lay in bed with a heating pad on your legs for the rest of the day. But that isn’t an option if you want to run again tomorrow! So what are some ways we can recover from our hard workouts?

There are many different things we can do after a workout to help us recover faster so we don’t have any lasting effects from our hard efforts during training. Here are different ways runners can speed up recovery after their long runs or fast workouts!

A great way to improve your game is to run recovery after each run. It's important because it allows you time for muscles, ligaments, and tendons to repair themselves so they don't become too fatigued or injured while training. Think of running recovery as giving yourself a break between runs that refreshes both the body and mind which makes it easier to get the most out of every run.

Don't know how? Here are some tips for running recovery while you're at work, play your favorite sport, or after a big night on the town.

Runner's knee has been a problem for many athletes and runners. In this article, we will talk about what a runner's knee is, how to identify if you have it, what the symptoms are, and how to get relief from your pain.

Hot/cold compression wraps can help relieve some of the pain that comes with the runner's knee by applying cold therapy or heat therapy when needed to stabilize your temperature and reduce inflammation in the area.

Jenny Blake "the Nutritionist” helps ladies who work out build muscle and decrease body fat. She does a mix between Crossfit and BodyBuilding training. She's a nationally qualifying bikini and figure competitor. Through her experiences, she’s learned that Nutrition has the biggest impact on the outcome of their training. Once she learned the “nutrition strategy” for changing the shape, she went all in and became a Licensed Nutritionist. Now, she has helped hundreds of ladies build muscle and decrease body fat through my program Create Your Shape.

She's 32 years old and has been slow traveling the world for about 3 years now. Over this time she has lived in 5 countries. She even went to a Crossfit gym and took classes that were in a different language. She also loves trying all of the local cuisines. She's very proud that she has all of the nutrition tools she needs to live this lifestyle and still build my shape which motivates me to share it with others.

Currently, she's updating all of her systems in the Create Your Shape program so all of her ladies can implement their dashboard, macros, and implementation tools more efficiently. Between that project and reviewing check-ins, photos, and bloodwork for her clients, she stays pretty busy.  She's also in a Functional Nutrition course which requires a lot of studying. She loves learning all things about the body and nutrition and she finds this very challenging and interesting.

Before your next run or race, get a head start with our dynamic warmup moves that can be done anywhere. These exercises are quick and will help you to go stronger for longer at any distance!

When it comes down to it, there is nothing more important than being able to train consistently. And if you aren’t warming up properly before each session, then all of your training could be in vain. Make sure that doesn't happen by following these simple steps below!

Have you ever been injured and been unable to run?

Maybe it was a sprained ankle, or maybe your knee started to ache after every run. Either way, it’s frustrating when you can’t do the one thing that makes you feel good. You want to get back out there and start moving again! But how do you know what to expect as your body recovers? And is there anything else you can do to speed up the process?

These some great tips for returning to running after an injury so keep reading! It will help give your body time to heal properly while still allowing yourself the chance of getting back into shape. The key is knowing what exercises are best suited for recovery and which ones are best avoided until your muscles are fully healed. By following these 5 simple steps, we guarantee that in no time at all, you’ll be able to return out on the road with no pain or discomfort whatsoever!

Sarah Bainwohl is a spin instructor at a studio called Hustl and Flow. She is obsessed with her job there (in a good way!). Instructing changed her life.

When she was a kid, she used to be super shy and reserved. Her parents made her try every sport out there and every single time, she lasted about one week and then would come home crying saying how much she hated it. Until she started synchronized swimming. One coach saw potential in her and moved her to a competitive-level team. She stayed in the sport for 10 years, winning both provincial and national titles. Swimming became her life and loved every part of it.

When she was about 17 years old, she realized she didn’t love it quite as much as she once had. So, she quits. After years, she had the opportunity to try out for Hustl and Flow. She finally became an instructor and her life changed. She started walking more confidently, talking and thinking more positively, and of course, the way she looked changed. 

About 6 months into instructing, she had a really amazing opportunity come her way. A spin studio in Australia reached out to her and wanted to fly her out to live and teach there for one year. Unfortunately, exactly one week before she was supposed to leave, she slipped and broke her arm. The Australia offer was instantly taken away, and not only that, she could not instruct either. 

While she was heartbroken at first, she's the type of person to make the most of a situation. She realized this is the universe’s way of telling her to take a step back and give her body what it really needs in a healthy way and started researching how to properly care of her body, how to properly weight train, and how to fuel her body properly. She went back to teaching, but only twice a week. 

Teaching spin has taught her discipline and how to properly take care of herself and could not imagine her life without it.

Tara Fredericks have never played sports. Growing up, she was the kid who used every excuse NOT to play sports. But now, she works out usually 6 days a week - from the comfort of her own home. 

She just retired at the age of 33 to come home and do full-time with helping other women get started on their own health and fitness journeys. It was a dream come true for her. 

She spends a few hours speaking to women who have their OWN goals, and how she may help them achieve them. She has lots of plans to come but according to her, it’s going to start with helping more women and building a team of like-minded women who want to be their own bosses as well. 

Do you have difficulty coping with depression, anxiety, or other mental health issues?

Running is an excellent way to improve your mood and mental health. It can also help you learn new things and remember them better. You don’t need any special equipment or a gym membership to run either! All you need is some good running shoes and the willpower to get out there.

If you want to make yourself happier, healthier, smarter, and more capable of learning new things then this book is for you! We’ll walk through everything from how running works in your brain down to what kind of shoes are best for running so that we can ensure success on our journey together. So let’s get started!

Running is a great way to lose weight. Running gives you the opportunity to build muscle mass and burn fat, which will lead to a slimmer physique. Running also increases your heart rate so it's an excellent cardio workout as well! Running can be intimidating for beginners but with these running tips for beginners, it won't seem so scary!

It is an excellent way to burn calories and get in shape. It’s also one of the cheapest ways to exercise, so it won’t break the bank either! You can run on your own or with friends. If you want to start running but don’t know where to begin, this guide will help walk you through everything from how long it takes before you see results.