GYM recovery routine for runners | helped me run 2.09 marathon - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro: This is a quick summary of GYM recovery routine for runners | helped me run 2.09 marathon from Stephen Scullion - Olympic marathoner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

A balanced gym routine supports post‑marathon recovery, builds robustness, and prevents injury.
Start each session with foot rolling, foam rolling, and a short runner‑focused yoga flow to release tension in calves, hamstrings, quads, and hips.
Core strength moves (lever glute bridges, side planks, adductor planks) and targeted lower‑body work (calf walks, heel walks, calf raises, isometric calf holds) improve tendon strength and running economy.
Keep the whole routine to 10‑15 minutes, 3–4 times per week, gradually adding weight after 2–3 weeks.

Workout Example:

Foot & Foam Roll – 1 min each to loosen plantar fascia and calves.
Runner’s Yoga – Downward‑dog style, hold 30 s each for calves, hamstrings, glutes.
Calf Walks – 30 s tall‑walk on balls of feet, chest up.
Heel Walks – 30 s on heels, shins flexed.
Calf Raises – 2 sets × 8 reps per leg (single‑leg → double‑leg).
Isometric Calf Load – On leg‑press, foot at mid‑plate, hold 6‑10 s, 3 reps per side, total 60 s.
Lever Glute Bridge – 2‑3 sets × 5‑6 reps, hold 4‑6 s each.
Side Plank (Doctor/Adductor) – 15 s per side, 2‑3 sets.
Hamstring Walkouts – 5‑6 reps each side, keep pelvis tucked.
Lunges – 2‑3 sets × 5‑6 reps, torso tall, knee behind toe. Adjust loads or reps to match your current strength; the Pacing app lets you set personalized tempos.

Closing Note: Try this routine today and feel the difference in your post‑run recovery and running confidence. Customize the paces and volume in the Pacing app to fit your own training level, and keep building the strength that lets you run faster and injury‑free. Happy training!