Day 3 – Still Going Strong
“In the end we will only regret the chances we didn’t take”
Simple Stretching Videos for Flexibility
Intermediary Flexibility Routine Part 1 of 2
Click here if video does not play.
All Donations go to A LUST FOR LIFE
Click Here to Download your Sponsorship Card
More Details: www.lilliputadventure.com/bressies-rhythm
Intermediary Flexibility Routine Part 2 of 2
Click here if video does not play.
All Donations go to A LUST FOR LIFE
Click Here to Download your Sponsorship Card
More Details: www.lilliputadventure.com/bressies-rhythm
Speed Up Your Healing Process
0 – 5 Minutes
COOL DOWN!!
Walk around until your breathing is steady, this allows your heart rate to be lowered safely
to a resting state. Change into a fresh change of clothes to regulate the bodies temperature.
5 – 15 Minutes
STRETCH!!
While you work out lactic acid builds up in your muscles which often leads to muscle soreness
and fatigue. By doing some easy light stretches, this will help to reduce muscle fatigue. Have
a look at our Resistance Band Exercises section below.
15 - 30 Minutes
ICE!!
This might not always be possible, but a 15-minute ice bath is the perfect healthy way to
reduce inflammation. Alternatively, you could place an ice pack on any achy muscles or
joints.
All Donations go to A LUST FOR LIFE
Click Here to Download your Sponsorship Card
More Details: www.lilliputadventure.com/bressies-rhythm
30 - 45 Minutes
HYDRATE / REFUEL!!
The best way to maximise recovery is to stock up on both carbs and protein. A glass of lowfat milk would do the trick!! Also don’t forget the good old reliable to stay hydrated …. Water,
about 2 – 3 litres daily. Have a look at our Hydration Guide.
Rest of the Day
CHILL OUT!!
By elevating your feet this prevents blood from pooling in your legs. By getting your blood
flowing back up to your heart this allows your body to flush away any waste products. And
don’t forget to get a proper night’s sleep, generally 7 to 8 hours of uninterrupted sleep.
All Donations go to A LUST FOR LIFE
Click Here to Download your Sponsorship Card
More Details: www.lilliputadventure.com/bressies-rhythm
Resistance Band Exercises*
Please note to view animated version of exercises click on your desired exercise.
Ankle Plantar Flexion
What it works:
Gastrocnemius, Soleus, Tibialis Posterior.
Why?
Strengthening calf muscles can lessen the
stress on your feet & legs as you contact
the ground. Strong calves also support
the ankles, preventing sprains and rolls.
View Exercise
How to do it:
Wrap a band around your forefoot.
Grasp the ends of the band at your waist,
taking up the slack. Push your foot into
the band. Hold slowly return to the start.
8 to 10 reps per foot. Do 3 to 5 sets.
All Donations go to A LUST FOR LIFE
Click Here to Download your Sponsorship Card
More Details: www.lilliputadventure.com/bressies-rhythm
Standing Hip Extension
What it works:
Gluteus Maxiumus, Hamstrings.
Why?
Strong glutes support your hips, pelvis
and spine, and are crucial for powerful
running.
How to do it:
Place a looped resistance band around
both legs and put your weight on one leg.
Hold onto a chair or wall if you need to
balance yourself. Keeping your free leg
straight, extend it backward as far as is
comfortable and return to the start. 8 to
10 reps per leg. Do 3 to 5 sets.
View Exercise
All Donations go to A LUST FOR LIFE
Click Here to Download your Sponsorship Card
More Details: www.lilliputadventure.com/bressies-rhythm
Squat with Band
What it works:
Quadriceps, Hamstrings, Glutes, Calves,
Back.
Why?
The squat is a full-body exercise that
especially straightens the largest muscles
in your legs.
View Exercise
How to do it:
Stand on a non-looped resistance band
with feet hip-width apart. Try to make the
ends as even as possible. Hold the ends in
your hands at shoulder level. With our
back straight and chin up, squat until your
thighs are parallel to the ground. Without
leaning forward or curving your back,
slowly return to the standing position. 8
to 10 reps. Do 3 to 5 sets.
All Donations go to A LUST FOR LIFE
Click Here to Download your Sponsorship Card
More Details: www.lilliputadventure.com/bressies-rhythm
Hamstring Curl in Prone
What it works:
Gluteus Maxiumus, Hamstrings.
Why?
Strong glutes support your hips, pelvis and
spine, and can help power you through runs
of any distance.
How to do it:
Place a looped band around one ankle and
across the bottom of your foot. Lay on the
ground on your stomach. Curl the leg with
the band around your ankle upward until
your leg makes a 90-degree angle. Control
the movement back to the start. 8 to 10
reps per leg. Do 3 to 5 sets.
View Exercise
* Source: Resistance Band Exercises for Runners | Active.com
All Donations go to A LUST FOR LIFE
Click Here to Download your Sponsorship Card
More Details: www.lilliputadventure.com/bressies-rhythm