The Performance Lab

Injuries can be a significant setback for athletes. Whether you're a professional or a weekend warrior, building habits that prioritize your health is essential. This blog explores key practices that can help athletes mitigate the risk of injuries and maintain their performance levels.

What Is Post-Race Recovery and Why Focus on Stretching for a 5K? Post-race recovery encompasses actions taken immediately after exercise to restore homeostasis, replenish energy stores, and repair tissues. For a 5K, which demands sustained aerobic effort, this phase is vital to combat fatigue, muscle damage, and inflammation. Stretching, often part of a cool-down, aims to improve flexibility and alleviate tightness, but it’s just one piece of the puzzle. Scholarly reviews emphasize that...

Before you sprint off the starting line of your 5K, a dynamic warm-up can be your secret weapon. Unlike static stretches, these active movements—like high knees, leg swings, and bounding—mimic running to boost blood flow, loosen joints, and fire up muscles. Research shows dynamic warm-ups improve running economy by up to 22% and reduce injury risk by nearly 50%. Spend 10-15 minutes priming your body, and you’ll hit the pavement feeling stronger, smoother, and ready to crush your race!