# @runna on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DRSfsvZkTbm
- **Gondola URL:** https://gondola.cc/posts/37100534-runna-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/5ffde92071.jpg
- **Posted:** 2025-11-20T18:54:42.000+00:00
- **Account Owner:** Runna | Running Coaching App (@runna) — https://gondola.cc/runna

## Caption

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

## Stats

- **Views:** 370,730
- **Likes:** 4,428
- **Shares:** 0
- **Comments:** 9

## Credits

These are the roles credited on Gondola. Credits may be incomplete.
A brand, account owner, or featured person is not necessarily the creator.

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Tristan Furney | @tristanfurney | https://gondola.cc/tristanfurney | Videographer |
| Tristan Furney | @tristanfurney | https://gondola.cc/tristanfurney | Video Editor |

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