By Amy Haas
Hi there! I'm Amy Haas, and I just did something I never thought was possible when I first started running—I've run a half marathon in all 50 states. But here's the thing that might surprise you: the secret to my success wasn't just hard work or a perfect training plan. It was discovering the power of proper recovery through the Chirp XR Wheels and RPM Mini.
Let me take you back to the beginning of this wild journey and show you how these recovery tools changed not just my running, but my entire relationship with my body.
The Reality Check: When Recovery Almost Broke My Dream
When I started this crazy adventure 10 years ago with the Chicago Half Marathon (running in honor of my cousin Scotty who passed from cancer), I'll be honest with you—I didn't even like running. My first half marathon? A painful 2-hour struggle at about a 9-minute mile pace. I barely did any warm-up, definitely didn't cool down, and recovery meant maybe stretching for 30 seconds or so before having to rush back to work.
But as I started doing more races—Ohio, Wisconsin, Indiana—the lack of proper recovery caught up with me. Every run felt harder. Every mile hurt more.
That's when I realized something important: dreams need sustainable practices, not just willpower.
The Game-Changer: Discovering Chirp Recovery Tools
The Chirp XR Wheels: My Spine's Best Friend
My introduction to Chirp happened through the wheels. As someone who runs while working a full-time desk job, I was looking through social media when I saw someone sharing about these wheel-like devices. "Oh gosh, those look awesome," I thought, especially when I heard about the "XR" versions.
Now, I'll admit—I'm a bit of a sucker for pain relief when it comes to my neck and back. The XR Wheels caught my attention because they promised extreme relief, and that's exactly what I needed.
Here's what makes these wheels special:
The 10" Acupressure Wheel: This powerful wheel gives your spine traction while massaging the muscles around it. It recreates a deep acupressure massage. I use this mainly for my lower back—that spot where sitting all day creates knots you didn't know you had.
The 6" Knot-Kneader Wheel: This one's become my go-to. The special texture feels like thumbs pressing deep into muscle tissue. As a quad-dominant runner (my thigh muscles take over during running instead of my glutes doing their fair share), I use this wheel constantly on my hamstrings and quads.
The 4" Neck Wheel: The small wheel with those shaped bumps gets placed right at the base of my skull. In the evening, when everything starts to get stiff, this little miracle worker melts away tension that's been building all day.
What really sets these wheels apart is their Spinal Canal™ design. This special feature protects your spine from pressure while letting you dig deep into those sore muscles. It's like having the benefits of a deep massage without the risk of hurting your spine.
The RPM Mini: Travel-Friendly Recovery Revolution
The RPM Mini came later, but it quickly became essential. When my husband and I ran an ultra marathon in March, I literally packed it in my backpack because I knew I'd need it. "This fits into my backpack. I'm bringing it. It's coming with us," I said. And now I reach for it every time I need on-the-spot relief from tight muscles, either before or after running.
I even love the larger RPM with its ingenious hands-free base. I keep it under my desk at work—yes, I take my shoes off and roll out my feet throughout the day. Don't judge!
My Complete Recovery Protocol
After 10 years of trial and error (and quite a bit of pain), I've developed a recovery system that changed my running from survival to success. Here's exactly what I do:
Pre-Run Routine: Setting the Foundation
RPM Mini Activation (5-10 minutes):
- Start with quads and hamstrings to fix my muscle imbalance
- Target those sore spots—for me, it's usually the bottom of my hamstrings near the knee and where my glutes connect to my hamstrings
- Work slowly and carefully, finding trigger points and applying extra pressure—I like controlled in my movement when it comes to rolling
Dynamic Movement:
- Hip openers (my favorite is the butterfly stretch where you squat down and open your legs)
- Runner's lunges with flowing movement
- Light walking to ease into the run
Post-Run Recovery: The Real Work
Immediately After Racing:
- Keep moving! I don't just collapse (as tempting as it is)
- Get carbs and protein within 30-60 minutes—usually a banana with a protein bar
- Hydrate, hydrate, hydrate
Later in the Day: This is when the real recovery happens. I use the RPM under my desk throughout the day for foot relief, then break out the XR Wheels in the afternoon when my body starts to stiffen.
Evening Wind-Down:
- Place the largest XR Wheel in the middle of my spine
- Roll slowly from my spine up to the bottom of my neck
- Spend 5-6 minutes just rolling back and forth
- Use the small wheel with its trigger point bumps for neck relief before bed
Sometimes I'll just hang there like you can kind of hang over the edge... And if I find a tender spot, I'll just kind of lay there on it and let that trigger point release a little.
The Science Behind the Strategy
You might wonder why this approach works so well. As a quad-dominant runner, my thigh muscles do most of the work while my glutes slack off. This creates imbalances that lead to pain and poor performance. The Chirp tools help me:
- Activate my glutes before running so they actually do their job
- Release my overworked quads and hamstrings after running
- Address spinal compression from both running and desk work
- Improve sleep quality through evening spinal decompression
If you want to be able to push and unlock new levels, you really have to get serious about recovering from the previous level. I've learned this through personal experience.
Real Results: The Numbers Don't Lie
The transformation has been incredible:
- Starting pace: ~9-minute miles
- Current pace: Sub-6-minute miles (PR: 1:19!)
- Improved sleep quality (definitely measurable)
- Faster recovery between training sessions
- Successfully completed an ultra marathon
- Finished my 50-state journey winning the Newport Half Marathon
Your Recovery Toolkit: Getting Started
For Beginning Runners:
Start small. Pick one tool and one technique. Listen to your body. Recovery isn't about pushing through pain—it's about preventing it.
For Experienced Runners:
Use taper week as your recovery reset. That's when I finally break out all those recovery devices that I've been storing forever and get aggressive using them.
Making Recovery Non-Negotiable
Here's the mindset shift that changed everything for me: recovery isn't rest—it's training for your next race. Most runners underestimate its importance.
Create systems, not just good intentions:
- Schedule recovery like you schedule runs
- Track how you feel, not just distance covered
- Treat soreness as information, not a badge of honor
Beyond the 50 States: The Journey Continues
Completing all 50 states wasn't an ending—it was a beginning. With proper recovery tools and techniques, I can dream bigger. Maybe it's time for that Hawaii race I've been joking about!
Recovery has taught me that taking care of my body isn't selfish; it's necessary. Every run is a gift, and these tools help make sure my body can receive that gift without breaking down.
The Real Finish Line
As I think about this 10-year journey, I remember cousin Scotty and why I started running in the first place. He didn't get to see all the places he wanted to see or complete all his dreams. But I can honor his memory by taking care of the gift I've been given—this body that's carried me 650+ miles across America.
"Everyday that we are given is a gift," I said after my first race. Now I'd add: make sure your body feels that gift, too.
Your recovery journey starts with a single decision: to prioritize tomorrow's run by taking care of today's body. Whether you're training for your first 5K or your 50th half marathon, these tools can help you cross the finish line again and again.
Trust me—the real race isn't just getting to the starting line. It's making sure you can keep coming back for more.
Amy Haas is a running enthusiast and content creator who recently completed the incredible feat of running a half marathon in all 50 states—a 10-year journey that took her from a reluctant first-timer to a sub-6-minute-mile competitor. Based in Ohio, Amy balances her passion for running with a full-time career and shares her adventures through her blog Race Across the States and her Instagram.