The post-flight shakeout run
After getting off the plane, try this simple strategy to shake out your legs:
Walk before you run
After getting off the plane and settled into your hotel, commit to going for a short, easy run. No matter how you feel, keep it to about 20 to 30 minutes. Start by walking for a few minutes just to get the blood flowing.
Fast feet, As, Bs and Cs
Before actually breaking into a run, it’s important to get your muscles firing and soft tissue primed after being cooped up in economy class. To learn how to perform these simple dynamic warmup drills, check out our video: runningmagazine.ca/ drills-every-runner-should-do/
After you feel warmed up, start with a slow jog, and ease into your easy pace. The entire purpose of this run is to help reset your circadian rhythm and get your legs feeling good again. If that means sauntering along at a near-walking pace, so be it.
Feeling good? Throw in a few strides
If all goes well and you’re starting to feel energized, throw in a few strides towards the end of your shakeout run. These are 80 to 100 m bursts of speed with gradual acceleration. Don’t worry about exactly how fast you run, but instead think of each stride as an arc: start slow, hit an apex and then just as gradually back down to a jog once again. Recover for as long as you like between each, and cut them short if you are feeling fatigued.
After you’re done your strides, jog back to your hotel, rehydrate and rest up!