Nervous System Recovery: Olympian BJ Cole on Post-Run Mobility & Isometrics

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Feb 27, 2025

In this talk, Olympic 400m hurdler BJ Cole shares expert recovery strategies for runners. He delves into systemic and peripheral recovery techniques, emphasizing what many runners often overlook. BJ highlights the benefits of breathwork for regulating the nervous system and introduces the essential tools like foam rollers and percussion guns. He discusses crucial concepts for joint mobility, the 'three T's,' and offers a practical 15-minute recovery routine. Cole’s insights are geared towards helping athletes enhance their performance and recover effectively.

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ANECDOTE

Class Origins

BJ Cole's recovery class evolved from his work at the Australian Institute of Sport.
He noticed even elite athletes lacked body awareness and self-care knowledge.

INSIGHT

Recovery Categories

Recovery techniques are categorized as central (systemic) or peripheral.
Central techniques address the whole body, while peripheral ones target specific areas.

ADVICE

Breathwork for Recovery

Prioritize breathwork for nervous system regulation after workouts.
Box breathing (4-count in, hold, out, hold) effectively calms the system.

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Take these recovery strategies from a pro to recover faster and feel better from run to run.

Brendan “BJ” Cole is an Australian Olympic 400m hurdler, massage therapist, and sprint and strength coach.

We talk about:

The evolution of BJ’s recovery and mobility class
Systemic and peripheral recovery techniques for runners
What runners are often forgetting or missing during recovery
How runners can use breathwork for nervous system regulation
Tools like foam rollers, tennis balls, and percussion guns
The 3 T’s for joint mobility
A practical 15 minute recovery routine for runners that you can use
Ground-based vs. aerial-based athletes and their recovery

Share a link to this episode with your running friends so you can help each other focus on recovery!

Links & Resources from the Show:

Brendan on Instagram: @beejayspeed
Download the free Little Black Book of Recovery & Prevention. Hear from 9 pro athletes on their favorite recovery strategies, including Dathan Ritzenhein, Ian Sharman, Amelia Boone, David Roche, and others. strengthrunning.com/elites

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