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15-Day MELT Challenge 15-Day MELT Challenge

Marathon Runners Training Day Map

Length: 0:24:37

Designed for marathon runners and anyone dealing with lower body or low back pain, this 25-minute map will help restore the rotational integrity of your spine, decrease tension in your hips and low back, and add resilience to your stride. It’s also a great direct treatment for upper body pain. Perform this map after training runs for best results.

LEVEL: Intermediate

TOOLS YOU NEED: MELT Hand and Foot Kit, MELT Performance Roller or MELT Soft Roller


  • Rest Assess
  • Mini Foot Treatment
  • Rib Length
  • Upper Back Glide and Shear
  • Shoulder Blade Glide and Shear
  • Arm Glide and Shear
  • Rib Glide
  • Rib Side Bend
  • Upper Back Rinse
  • Rib Length
  • Back of Thigh Shear
  • Calf Glide and Shear
  • SI Joint Shear
  • Mini Bridge
  • Hip to Heel Press, Rotate, Cross
  • Bent Knee Press
  • Rest Reassess

  • RELATED VIDEOS: Running Map, Running Stability Map, Shin Splints Map, March Madness Map, Plantar Fasciitis Map, Knee Pain Map, Intermediate Lower Body Compression Sequence, Lower Body Length and Low Back Release Sequence

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