Not all runs are created equal - and your warm-up, fueling, and cool-down shouldn’t be either. Setting yourself up the right way can make every run feel better and boost your long-term progress. Here’s how to prep and recover for easy runs vs. speed sessions: 🟢 EASY RUN Before: Light mobility: leg swings, arm circles, lunges, ankle rolls 🔄 Light fuel: banana + electrolytes 🍌 After: Easy stretches: hamstring, quad, calf, hip flexor, glutes 🧘 Recovery: protein smoothie + hydration 🥤 🔴 SPEED SESSION Before: Full warm-up: high knees, butt kicks, skips, lunges, strides 🔥 Fast fuel: banana + pretzels, optional coffee, electrolytes ⚡ After: Targeted stretches: hamstring, hip flexor/quad, calf, glutes 🧘 Refuel: protein drink or chocolate milk + carbs 🍫 Different runs need different prep - fuel smart, warm up right, recover strong! Save this for your next run. 🏃‍♀️💨 #runnacoaching