Recovery Resources

When training for a race, you’re putting your body through additional stress to elicit adaptations and improve week over week. With proper recovery, this is positive stress, allowing you to get stronger, faster, and improve endurance! Upswell Studio can help you recover faster, so you can crush your training, reduce risk of injury and feel amazing!

Try this runner’s protocol on any rest day, or after any run. Recovery isn’t all-or-nothing, so feel free to shorten/skip/adjust any portion to customize your recovery routine!

• 20 mins Infrared Sauna

• 3 min Cold Plunge

• 3 mins Warm Plunge or 10 mins Traditional Sauna

• 15-45 mins Compression Boots with PEMF Mat

Benefits:

Increases blood flow, which aids in nutrient delivery to the muscles, facilitating repair and growth by:

• Reducing inflammation

• Reducing soreness

• Reducing recovery time

Sleep is an extremely important part of recovery, and regular use of these modalities improves sleep quality and can help reset your sleep cycle. nervous system.

Sauna

What is it? A sauna is a room in which people aim to relax in dry heat. Upswell offers both traditional and infrared saunas. Traditional saunas heat the air in the enclosed space to high temperatures–often up to 190 degrees Fahrenheit, warming your skin before your core temperature increases. Infrared saunas utilize red-light therapy to heat you from the inside out, repairing your body at the cellular level.

Additional Benefits: Improves heart health, promotes relaxation, boosts immunity, increases metabolism & detoxification, anti-aging.

Cold Plunge

What is it? Immersion for a short period of time into cold water.

Additional Benefits: Improves your mood & cognition, boosts energy, boosts immunity, improves mental endurance and clarity.

Compression Therapy w/ Normatec Recovery Boots:

What is it? Recovery boots for runners are designed to aid in post-run recovery through dynamic compression. Mimicking the body's natural muscle contractions, they boost circulation, help remove waste products like lactic acid, and reduce inflammation. The boots envelop the legs, and through a controlled pressure cycle, they promote blood flow and lymphatic drainage, speeding up recovery.

Additional Benefits: Soothes your mind and your entire nervous system.

PEMF (pulsed electromagnetic field)

What is it? PEMF technology mimics the earth’s electromagnetic waves and sends them throughout your body to fortify its natural magnetic field.

Additional Benefits: Improves bone health, reduces blood pressure, enhances meditation practices.

Restorative Movement 

Upswell also offers Restore classes, 50 minute restorative yin-yoga classes incorporating breath work and soft tissue release. In these classes you will follow a light breath-to-movement flow, land in a restorative yin posture, and seal class with Upswell’s signature moment of constructive rest. Soft tissue release tools and techniques are incorporated into class to help reduce recovery time and injury risk. 

Classes can be taken after runs or on rest days. They are a perfect addition to your Sunday long-run routine.

Restore is offered at the following times:

• Monday/Wednesday 5:30pm

• Friday/Sunday 12pm

New to Upswell Studio? Sign up for your First Time Visitor Day Pass for just $19. Available for new first-time visitors. One day with limitless access to explore all Upswell group classes and sessions:

Sweat | Plunge | Soak | Revive | Restore | Power | Ignite 

Enjoy the ability to personally design your Upswell wellness routine based on what your body and mind need to feel good, be active, and stay vibrant! Upswell is a space to move, connect and be — well. 

Upswell offers mindful movement, active recovery and social wellness, in a friendly, inclusive community. Embrace the complete spectrum of movement from effort to ease – restore the essential strength, balance and harmony your body craves.

This is feel-good wellness.