After an injury sidelined him for three months, one runner learned that recovery is just as important as working out—if not more.
Yosef Herzog knows what commitment feels like. The 37-year-old wakes up daily at 4 AM to commute to the NBC studio, where he’s the senior stage manager at the TODAY Show. But the early call time doesn’t derail his fitness routine and love of logging miles.
Since 2014, running has been a big part of Herzog’s life. He lost 30 pounds by putting in paces on the treadmill . “After I lost the weight and got in shape, I realized just how much I actually loved running,” says the native New Yorker. “I wanted to continue and see how far I could go and how fast I could get.” After less than a year, in 2015, he signed up for a 10K. He then did a half marathon, then a full marathon and today has run nine half marathons and four 26.2s.
As many runners and athletes know, being so active can up the likelihood of injury—it comes with the territory. Herzog is no exception. This past June, he had meniscus repair surgery on his right knee and was in a brace for six weeks. “It was a total lesson in restraint and willpower,” he says. “I wanted to go back immediately to the level of running I was used to, but at first, I was only cleared to walk and use the bike.
Herzog at Icahn Stadium track on Randall's Island in New York City for a group training session with his run club.While Herzog had always focused on things like stretching and foam rolling before and after runs, recovery has become an even bigger part of his routine since his first major injury. Nine months post-op, he still sees a physical therapist several times a month for maintenance and gets a massage for deep tissue work once monthly.
Curious how else this runner optimizes his running routine with such a busy—and not so typical workday—schedule? Read on to learn his secrets.Herzog incorporates resistance training into his workout regimen four to five days a week.“Since I wake up so early for my job, it’s rare that I get to exercise before work,” says Herzog. Instead, he heads to the gym to strength train immediately after his show wraps at work. He plans evening and weekend runs with his track club or other run groups.
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