How Does Pre-Run and Post-Run Recovery Work?

Note: This feature is not in the app yet and we are working diligently to implement it. It will be here soon, stay tuned!

Pre and post run recovery are powerful tools that use the Run Flo engine to create the optimal pre-workout and post-workout exercise routines tailored for you.

For your warm-up, you can enter a simple prompt about how you’re feeling or specific body areas you want to focus on. Examples include:

• “I want a short warmup”




• “Muscles feel tight”

• “Muscle stiffness”

• “Joint tightness”

• “I want to loosen up”

• “I want to work on form or speed before my workout”

• “I need a dynamic warm-up”

These prompts will generate the right exercises along with the number of reps to optimize your warm-up. You can also be more specific, like asking for dynamic stretches, joint mobility movements, form drills, or striders.

For your cool down, you can tell the Run Flo engine things like:

• “I want to focus on form and speed workout”

• “I have soreness in legs or lower body”

• “I want to develop more power”

• Or specify muscle groups, such as “Hamstring muscles feel tight” or “Quads feel bad”

Based on this, it will suggest static stretches or other recovery exercises tailored to your needs.

If you have a specific warm-up or cool-down routine that works well for you, you can save it and easily apply it to future workouts for quick access and consistency.