Rest and recovery are just as important as the miles you log on the pavement—maybe even more so. If you're serious about running, you can't afford to skip the post-run routine that keeps your body in top shape. That's where Ashley Joi’s 15-minute recovery circuit comes in, a game-changer for runners looking to dodge injuries, soothe aching muscles, and bounce back faster. Whether you use it as a warmup or cooldown, this quick workout is packed with moves that target problem areas like tight hips, cranky knees, and those dreaded shin splints. And the best part? You don’t need any fancy equipment—just your body, a towel, and maybe a chair or step.
Glute Bridges: The Secret Weapon Against Knee Pain
Starting on the mat, Joi kicks things off with bodyweight glute bridges—a move that’s equal parts strength and recovery. By driving through your heels and lifting your hips, you’re not just firing up your glutes and hamstrings; you’re also taking pressure off your knees. "A lot of runners overlook how weak glutes contribute to knee pain and shin splints," Joi explains. "This move helps correct that imbalance." The key here is control: lift slowly, squeeze at the top, and lower with intention. Do it right, and you’ll feel the difference in your next run.
Clamshells: The Hip Saver You Didn’t Know You Needed
Next up, clamshells target those often-neglected hip abductors. If you’ve ever felt that nagging tightness along your IT band after a long run, this move is your fix. By opening and closing your knees like a clamshell (hence the name), you’re stabilizing your hips and preventing that all-too-common runner’s waddle. "It’s not about lifting your leg as high as possible," Joi says. "Focus on keeping your hips stacked and moving with control." A few sets of these, and you’ll notice smoother strides and fewer aches post-run.
Toe Curls: The Foot Strengthener That Feels Weird (But Works)
Ever heard of toe curls? If not, you’re not alone. Sitting on a chair or step, you’ll use your toes to scrunch a towel toward you—a move that looks silly but does wonders for foot strength. "Runners often forget their feet until plantar fasciitis strikes," Joi says. "This simple exercise builds the tiny muscles that support your arches." It might feel awkward at first, but stick with it. Stronger feet mean better shock absorption, which translates to happier knees and hips down the line.
Heel Drops: The Achilles’ Best Friend
Using the same chair or step, heel drops stretch and strengthen your calves while giving your Achilles tendon some much-needed TLC. "A tight Achilles is a recipe for injury," Joi warns. "This stretch keeps it flexible and resilient." Start with your heels hanging off the edge, then slowly lower one foot down while keeping the other lifted. The controlled movement not only improves ankle mobility but also preps your lower legs for those grueling hill repeats.
Quad Stretches: The Grand Finale
You’ll wrap up the circuit with a classic quad stretch—bending one knee and pulling your ankle toward your glutes. It’s simple, but don’t rush it. "Hold each stretch for at least 20 seconds," Joi advises. "Your muscles need time to relax and reset." After completing the full sequence, repeat it once more to double down on the benefits. Remember, this isn’t just about recovering from today’s run; it’s about ensuring you can keep running for years to come.
Joi’s recovery circuit is a reminder that running isn’t just about speed or distance—it’s about longevity. By dedicating just 15 minutes to these targeted moves, you’re investing in a body that can handle whatever mileage you throw at it. So next time you lace up, don’t skip the cooldown. Your future self will thank you. And if you’re hungry for more runner-friendly tips, the full series on POPSUGAR Fitness’ YouTube channel is worth a watch. Happy (and healthy) running!
