Proper recovery and wellness are essential to maintaining peak performance, staying healthy and reducing the potential for injury.  Even incorporating basic stretching techniques before and after workouts is something many athletes forgo. A complete runner knows their limits and takes a proactive approach with their self care. We have a variety of recovery options at our facility that you can incorporate into your training program. At FRC we believe training and recovery are both vital elements to a successful runner’s formula.


Yoga for Runners, Foam Rolling and Stretching Classes

While you may not see a lion stretch before it hunts a gazelle, we strongly recommend a variety of yoga, foam rolling and stretching to help proactively keep muscles healthy and happy. These recovery elements may be simple compared to others, however, athletes incorporating them into workout routines will become less prone to injury.


Whole Body Cryotherapy

Whole Body Cryotherapy (WBC) is the use of extreme cold temperatures to help heal the body in under 3 minutes. Temperatures can range from -130˚F to -184˚F. The WBC unit uses a gaseous form of nitrogen to lower skin surface temperature during a two-three minute session. Accelerate your recovery process and get back on the tread faster and stronger and in a better position to crush your performance goals! 


Compression Sleeves

Post workout fatigue and soreness are a constant reminder of the routine stress we put on our system during training. While these symptoms are expected, you can use our NormaTec compression sleeves to expedite recovery. They are the same make and model as those used by professional athletes, Olympians and sports teams – all aimed at helping athletes recover faster after a workout.


Full Spectrum Infrared Sauna

Unlike traditional saunas that heat the air and therefore can only heat the surface of the skin, the infrared light used by infrared saunas penetrates human tissue, muscles and cells, raising the body’s core temperature, result in in a more effective detoxifying sweat.


Cold Water Soaking Tub

As a part of the recovery process, your blood vessels bring oxygen to your muscle tissue while removing the waste products from exercise, primarily lactate acid . Using cold water immersion through our cold water soaking tub can help to immediately reduce swelling and remove lactate acid from the body.


Sports Massage Therapy

Sport massage targets specific issues in the body such as structural imbalance and inefficient compensation patterns.

Our Sports Massage Therapist uses a functional postural assessment to assess ineffective compensation patterns to help you create functional and efficient movement so you can run better.




What is the recovery room?
Our recovery room is located between our two locker rooms. It contains our major recovery equipment like a whole body cryotherapy unit, full spectrum infrared sauna, compression sleeves and a cold water soaking tub. The recovery room is also equipped with entertainment and a TV so that you can relax while you recover.
Do I have to bring my own yoga mat or foam roller?
No. We will provide all the equipment you need to be successful. If you would like to bring your own yoga mat or foam roller, you are more than welcome to.
What should I wear to the training classes and recovery and assessment services?
Leather jacket, denim and shades. Oh and on Wednesdays we wear pink. On a serious note, athletic shirts, pants/shorts and sneakers are required at all times during training and recovery classes and for assessment services.  No bare feet, socks-only, flip flops, sandals or dress shoes are permitted during training classes (no barefoot running please). In certain recovery classes, such as Yoga, the instructor may require you to remove footwear and socks, and it is of course permitted in these circumstances.  Many people also bring their own heart rate monitors, headbands and water bottles too. Leave your iPods (if you still use one) and other musical devices at home as we’ve got tunes covered. If you are unsure or need more specifics please review Client Policy, which can be found here. For recovery services, the following attire must be worn at all times when using the indicated service:

  • Cold Water Soaking Tub – appropriate swimwear
  • Infrared Sauna – use of a towel, bathing suit or other appropriate attire
  • Compression sleeves – appropriate athletic attire; shoes must be removed but socks must be worn
  • Whole Body Cryotherapy – undergarments; boots and gloves and a robe will be provided
  • Massage Therapy – appropriate athletic attire
Can I use the recovery services if I'm pregnant?
First and foremost, congratulations! If you are pregnant please check with your doctor beforehand to ensure there are no individual restrictions. For your safety, we expressly prohibit the use of the whole body cryotherapy unit or full spectrum infrared sauna while pregnant.
Can I use the recovery services if I'm injured?
While it depends on the severity of your injury, you may be able to use recovery services to aid your journey back to being a healthy runner or athlete.  Please be sure to consult with your doctor prior to using any FRC service while injured.  If your doctor is comfortable with you proceeding, be sure to let our staff know about your injury before use of the service.
How often should I take recovery classes and use the recovery facilities?
The frequency you attend classes or use the recovery services depends on your goals and current condition. We will work with you to advise on the frequency you should be using this equipment. That being said, we highly recommend warming-up and dynamic stretching before and foam rolling and static stretching after every training class. Lastly, we have built our membership packages with the philosophy that each athlete should strive to incorporate recovery into their overall training plan in at least a 2 to 1 ratio (training to recovery). For example, we offer a 6 credit a month membership package with the hope that at least 2 credits a month are used for recovery services.
What are assessment services?

FRC offers a variety of services to help you improve your self-awareness about your body and abilities. These assessments deliver diagnostics and metrics that can help you precisely set and measure your goals. These assessments can help determine things like how effective your stride is to the muscle composition of your body. The specific assessment services FRC offers include:

  • Gait Analysis
  • Complete Runner’s Assessment
  • Runner’s Tune-Up
  • VO2 Max
  • Resting Metabolic Rate (RMR)
  • Body Composition Analysis
  • Nutritional Counseling

You can read more about what each assessment will help you do on our Assessment Services page.

Why use assessment services?
For most athletes, especially newer runners and indoor runners, keeping track of your progress and seeing measurable results can be a challenge. While fitness trackers are encouraged in and out of class, you need more to help formulate a training program that’s right for you. Using tests like VO2 Max, RMR and body composition analysis will help you get the most precise idea of your current health and fitness level and the best path to achieve your goals. Whether you want to lose weight, reach a new marathon time or see how far you can push yourself, these assessments will help you find your formula and tell you if its working! You can read more about these services on our Assessment Services page.
While FRC believes that these services will help our members to expedite their recovery and enhance their ability to meet their performance goals, there are risks associated with using each of these services. In addition, no representations or claims are made as to the medical benefits of using our recovery services. Using these services are not intended to diagnose, treat, cure or prevent diseases, illnesses, imbalances or disorders. No results from using these services are guaranteed or assured. Every person is different and responds differently to the use of our recovery services. By utilizing these services at FRC you are agreeing that you are medically able to use the service and are assuming all responsibility for all risks relating to its use. We encourage you to seek the input of a medical professional prior to the use of any of these services. Please also consult the rules relating to the use of our recovery services in our Client Policy and Terms and Conditions prior to use.  

Ready to give it a try?