Your browser is not fully supported. Please upgrade your browser.

跳转至主目录
We Wool Win

Expert advice on stretching exercises and marathon recovery


From race-day stretches to a go-to recovery plan, Boston-based physio therapist Katelyn Cloutier shares how she prepares for a big race ahead of the Boston Marathon.


Before a race

Prior to race time I like to do a dynamic warm-up which includes movement with stretching.

Key stretches include:

1. High knees
2. Butt kicks
3. Hamstring/leg swings
4. Deep lunges with trunk rotation
5. Inch worm


I also do foam rolling if the space provides for this. I address my quads, hamstrings, calves and adductors.


Recovery

My go-to recovery plan is to keep moving after the race is finished. This can either be walking and/or more foam rolling. Post-race static stretching is also important. I usually drink more water and have a Snickers to spike my blood sugars back up to normal levels.

There is not strong evidence towards lactic acid build-up being the cause of post-race soreness. Studies are inconclusive if this is the true culprit, however post-race or training soreness is very real. Maintaining hydration of water and electrolytes as well as your preparation is key for post-race fatigue.

Preventing injury

Prevention from the most common running injuries requires consistency in training. Setting myself up for the expectation that my long runs will get better with power from strength training and also by progressively increasing my run times. Sleep and dietary planning play a major role in terms of how well my training will go and how hard I can push myself on any given day.

"Dressing for the last mile, not the first mile, in terms of clothing is key and a lot of novice runners make this mistake when training."

Katelyn Cloutier, physio therapist

Maintaining homeostasis, including body temperature, is very important to prevent runner’s fatigue. Dressing for the last mile, not the first mile, in terms of clothing is key and a lot of novice runners make this mistake when training. In New England this can be hard to judge given our cold temperatures prior to Marathon Monday training. Maintaining warmth in the beginning and cool by the end with lightweight clothing fits my needs best.

Shop womenswear

SHOP MENSWEAR

最新资讯
06/21/2021
Performance

Tennis great Andy Murray competes in Merino wool

06/21/2021
Tennis great Andy Murray competes at Wimbledon this summer in a Merino wool performance kit developed by AMC in collaboration with The Woolmark Company.
09/30/2020
Performance

Vivobarefoot x Woolmark launch no-sock Merino wool shoe

09/30/2020
Shop the latest sustainable shoe from Vivobarefoot. Made with super soft Merino wool, these shoes are the ultimate bare foot comfort for your everyday.
09/07/2020
Performance

Tracksmith delivers the best gear for your run commute

09/07/2020
Looking to avoid public transport? Here’s everything you need for your run commute, thanks to Woolmark, Tracksmith and Merino wool.
08/12/2020
Performance

Wool footwear

08/12/2020
From wool slippers and UGG boots to wool sneakers, trainers and leisure shoes, wool footwear offers comfort, performance, breathability and odour resistance for men, women and kids.