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

The Strength Running Podcast

Jason Fitzgerald

Health & Fitness, 10k, Beginnerrunning, Marathontraining, Fitness, Injuryprevention, Marathon, Halfmarathon, Running, Sports

4.8 • 1.3K Ratings

🗓️ 27 February 2025

⏱️ 55 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

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

Thank you 2Before!

We are supported by 2Before, a powerful sports supplement made from New Zealand Blackcurrants designed to increase endurance, manage inflammation, support immunity, and promote adaptation. 2Before helps to boost performance by increasing blood flow, making it more efficient for the body to pump oxygenated nutrient-rich blood into the muscles.

So, if you want to try to boost your performance and immune system, use code JASON for 30% off 20 packs and multi-serve packs at 2Before.com.

Thank you to 2Before for supporting Strength Running!

Thanks to 2XU!

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Knowing that their gear is engineered for runners by runners and backed by research makes me absolutely love 2XU. Go to 2xu.com and use code "JASON" in all caps to get 20% off sitewide, except clearance items or wetsuits.

Transcript

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0:00.0	Ready, set, go!
0:04.4	This is episode 393 with Olympic 400-meter hurdler, massage therapist and strength coach,
0:11.2	and gold medalist at the 2010 Commonwealth Games in the 4-400-meter relay, coach B.J. Cole.
0:31.8	Welcome to the Strength Running podcast. We surround you with the same experts as pro-runners.
0:39.1	So keep listening to hear running coaches, physical therapists, strength experts, dietitians, sports psychologists, and other thought leaders give you the best guidance possible to take your running to the next level. I'm your host,
0:44.5	coach Jason Fitzgerald. I ran cross-country, indoor and outdoor track for Connecticut College.
0:49.8	My favorite PR is perhaps my 10-mile best of 5450, and now I'm the head coach of Strength
0:56.8	Running and a monthly columnist for Outside Magazine. You can learn more about me and strength
1:01.9	running at strengthrunning.com. Now let's support our partners who help make the podcast possible.
1:08.0	I hope you'll take advantage of their unique discounts available just for you.
1:12.4	A big thanks to Two Before. Get yourself a whopping 30% discount on their 20 pack and multi-packs
1:19.1	at Two Before.com for their all-natural scientifically proven pre-workout with code Jason.
1:26.7	Two Before, which is the numeral two, followed by the word
1:29.8	before, is made from New Zealand black current berries, which improves vasodilation or blood flow,
1:36.2	just like beetroot. But they also improve recovery after exercise by managing oxidative stress
1:42.2	through their unique ratio of antioxidants, which also have a nice
1:46.1	side benefit of supporting your immune system. Now, the main antioxidant is called anthocyanin,
1:52.4	which I hadn't heard of before, but is actually more present in New Zealand blackcurant
1:56.9	berries than tart cherries, raspberries, blackberries, or blueberries.
2:02.0	Plus, Two Before tastes delicious.
2:04.4	I love products that are both good for your performance and good for your overall health.
2:09.6	Get yourself 30% off any multi-pack with code Jason at 2before.com.
	...

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