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Top Training
Tips for Runners Using Compex®

Running: Disliked by many, revered by a few. Though from the looks of the vast diversity of participants in 5K races, half and full marathons across the globe, it just may be the most popular active pastime of all. Even if not the most loved, and openly despised by a large number, running is undoubtedly a commonly accessible form of exercise. Young and old, fit and working toward it, or regardless of chasing a one-time goal or a lifelong journey: Running continues to hold its rank among physical activity options. So whether you’re on the “Couch to 5K” route or training for the Boston Marathon, here are our top tips for running recovery.

Recognizing the symbiotic relationship between our bodies and the sport of running, the importance of self-care is clear. From nurturing muscular strength to prioritizing recovery, every facet of a runner's well-being contributes to their longevity in the sport. This holistic approach not only enhances athletic abilities but also protects against potential injuries, fostering a resilient and enduring connection between runners and the road. When you bring Compex muscle stimulators into your warm-up and recovery protocol, your run becomes all the more like the wind, as the saying goes. Here’s the top recommended ways to use Compex as a runner.

Compex Electrostimulation Training Program for Running

Offseason / Preseason Prep Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Week 1
(static)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
 
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 2
Week 2
(static)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
 
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 3
Week 3
(add dynamic based on how body feels)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
 
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 4
Week 4
(add dynamic based on how body feels)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
 
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Week 5
Week 5
(add dynamic based on how body feels)
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
[Resistance]
Quads and Calves
[Resistance]
Shoulders and Deltoids
[Resistance]
Forearms
 
Recovery
Recovery
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
[Pre warm up or training recovery]
minimum 6 minutes
Tips on how to use our running training program
  • The above plan is a recommendation, but the overall goal is to use the resistance program on each muscle group twice a week.
  • Static means you are stationary in a comfortable position.
  • Dynamic work (body squats or calf raises) should only be done during the season.
  • Remain standing whenever using the resistance program on your calves.
  • During your workouts should be the full workout period of 12 minutes.
  • During the season, use Pre Warm for pre-game and during game sessions. For post-game recovery sessions, use Pre Warm Up or Competition Recovery for a minimum of 6 minutes**. The longer, the better!
  • The plan above is meant for season prep, however, if you continue your workouts in season the recommendation is still 2 times a week per muscle group, but instead of the full 12 minute workout, aim for 8 minutes or less depending on how your body feels.


Running using muscle stimulator to recover on the couch

How can I Improve My
Running Endurance?

Boosting your running endurance is a game-changer, and if you're looking to level up, incorporating Compex muscle stimulator tools into your routine could be your secret weapon. The Compex devices use electrical impulses to activate your muscles, which does a number of things. The stimulation helps to enhance strength, increases blood flow, and speeds up recovery. When you use Compex, you can target specific muscle groups, ensuring a well-rounded approach to your training. Position the tabs on your quads, and you’ll be able to fire up the slow twitch muscle fibers that will increase your endurance in the long run. Building up these slow twitch muscles not only helps prevent fatigue, but also increases endurance over time. It's like having a personal trainer for your muscles, pushing them to adapt and perform better during those endurance runs. So, if you're eager to go the extra mile (literally), consider adding Compex muscle stimulators to your arsenal and watch your running endurance soar to new distances.

Running training on dirth path

How Do I Speed Up My
Running Pace?

If you're on a mission to kick your running pace up a notch, integrating Compex muscle stimulator tools could be a game-changer you’ve been missing. These tools work by engaging and activating your muscles through electrical impulses, mimicking the effects of intense physical activity. When you incorporate Compex into your training routine, you can target specific muscle groups, enhancing strength and power. Here are the primary muscles you should focus on when aiming to run faster:

Quadriceps (Quads)

The muscle on the front of your thighs, the quads are crucial for extending your knee and propelling you forward with each stride.

Hamstrings

These muscles at the back of your thighs support in bending your knee and propel your running stride, providing balance and power.

Glutes

The muscles in your buttocks are essential for hip extension and stability, as well as overall power. Strong glutes contribute significantly to driving your body forward.

Calves (Gastrocnemius and Soleus)

This focused approach translates to more explosive strides and improved running economy. It's like giving your legs a turbo boost, helping you break through speed plateaus and achieve that coveted faster pace. So, if you're eyeing the finish line with a need for speed, consider making Compex your running companion for a pace that'll leave the wind in your wake. Plus, Compex can assist in post-run recovery, reducing muscle soreness and ensuring you're ready to hit the pavement again sooner. But that’s jumping ahead to the next hurdle.

Why use Compex® to target specific muscles before you run?

When you use Compex to target these muscles specifically before a run, you’re able to fire up the necessary muscle groups that you want to grow while you run - and take a few seconds off that run time, too.

This focused approach translates to more explosive strides and improved running economy. It's like giving your legs a turbo boost, helping you break through speed plateaus and achieve that coveted faster pace. So, if you're eyeing the finish line with a need for speed, consider making Compex your running companion for a pace that'll leave the wind in your wake. Plus, Compex can assist in post-run recovery, reducing muscle soreness and ensuring you're ready to hit the pavement again sooner. But that’s jumping ahead to the next hurdle.

Runner using muscle stimulator sitting on the couch

What are the Best Ways to
Recover from Running?

When it comes to post-run recovery, incorporating Compex muscle stimulator tools really are the ingredient you’ve been missing. If you’ve covered a lot of distance, you’ve likely tried laying on the ground with your legs up the wall, or integrated ice baths and foam rolling, but Compex is likely to be the solution that escalates your recovery. As stated before, Compex devices use electrical impulses to stimulate muscle contractions, promoting blood flow and reducing muscle soreness. After a run, using Compex still targets specific muscle groups, but now it helps to flush out waste products, which accelerates the recovery process. This specific stimulation can lessen tightness and enhance flexibility, ensuring that your muscles are ready for the next run.

When you give your body adequate rest to recover, you can approach your future runs with increased energy and power. Time is of course a necessity, but Compex gives your recovery a heightened level of efficiency. While the muscles are resting and rebuilding, introducing muscle stimulation with Compex offers your legs a massive favor to rid the toxins and lactic acid - which repairs them quicker, for a recovery treatment that will pay off the next time you lace up.

Pairing the use of Compex tools with other recovery strategies like proper hydration, nutrition, and rest can create a comprehensive approach to recovery, allowing you to bounce back faster and hit the pavement with renewed vigor. In the pursuit of endurance and speed, the foundational principle remains: a well-cared-for body paves the way for a fulfilling and enduring running journey. To keep yourself out hitting the pavement, take care of yourself with Compex muscle stimulators, and see how your miles fly by.