Flowgun Heat
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There’s a story behind every personal best.
Behind the records, the races, and the recognition — there’s the quiet work no one sees. The early mornings. The recovery routines. The choices that add up over time.
We teamed up with elite long- and middle-distance runner Andreas Almgren — just days before he broke the European 5000m record — to explore the full circle of performance. Not just what happens on the track, but what makes it possible: how he prepares, how he recovers, and how he lives between the lines.
Because performance doesn’t start at the starting line. And it doesn’t end at the finish.
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- Andreas Almgren
European Record Holder 5000 m
PREPARE
What does preparation mean to you, and when does it start?
It starts way before race day. I laid out my plan for the World Championships more than a year in advance. It’s about the basics: doing the right training, feeling good in the training, and recovering well from it. If you get those things right, you’ll be ready to perform.
Is there something people don’t see, but that’s crucial in your prep?
Most people only see what happens on race day. But it’s the pre-preparation that matters — doing consistent, quality training and recovering from it properly. That’s what makes the performance possible.
Do you have any routines or habits before a race?
I actually try to avoid those ‘special routines’. If something doesn’t go as planned, I don’t want to get thrown off. My mindset is that I should be able to perform in any situation.
I usually avoid caffeine in the afternoons, so I can sleep. Before a big race though, I do take lots of caffeine. I might not sleep as well after, but by then I’ve already performed.
PERFORM
What’s going through your mind during a race?
I focus on my goals and try to accept the pain, instead of ignoring it. Long-distance races are painful — it’s part of the process. I try to treat the pain like a companion. If it’s there, it means I’m doing something right.
What’s it like to be “in it” — truly performing?
When you’re in the zone, nothing else exists. You don’t worry about strategy or other runners. It’s just you, the race, and getting the most out of yourself.
What are you thinking right before the race starts?
In the final hours, I usually feel nervous — every race means a lot. But I focus on my training and preparation. If I know I’m in good shape, that gives me confidence. On the start line, I don’t think much — I just take in the atmosphere and go.
Is race day where the real work happens?
No, race day is where you show the work. It’s like a presentation — all the hard work happens long before. The race just reveals it.
RECOVER
What does recovery mean to you?
It means being able to perform day in and day out. I train twice a day, every day — and I need to be ready for each session. Training tears the body down. Recovery is where you build it back up. Without it, training makes you worse — not better.
How do you recover?
First, I get horizontal as fast as possible. Then I refuel with good food. After that, I use tools like massage guns or compression boots to accelerate recovery. Those tools are like the “cherry on top”.
Has your view on recovery changed over time?
Definitely. I’m turning 30 this year, and my body doesn’t bounce back like it used to. I can’t hit my training goals unless I recover properly. That wasn’t an issue when I was younger — but now it’s critical.
What are your four core recovery building blocks?
Cool down and stretch, food, sleep, and recovery tools like the Flowgun and Flowpression Boots.
MINDSET
How do you view “Prepare. Perform. Recover.” — are they equal parts?
I don’t see them as separate parts. To me, it’s all one cycle — a circle. You have to prepare to perform, and then recover to be able to do it again. I don’t focus more on one than the other — they all depend on each other.
What’s one piece of advice you’d give someone chasing a goal?
There’s no magic solution. No single workout or tool that’ll get you there. It’s about doing the basics — really well — every single day. That’s what makes the difference.
Have you always had that mindset?
Yes. I’ve always been curious about what top athletes do. When I was 12, I googled how world record holders trained. That curiosity led me to understand that hard work over time is what counts — not shortcuts.
Any major realizations or turning points in your career?
I’ve had a lot of injuries — stress fractures, torn meniscus. Most of them came from pushing too hard and not listening to my body. I’ve learned to pay attention to the signs, and recovery plays a huge role in avoiding those setbacks. You need to train near the edge — but not over it.
This week, we’re sharing the full story with Andreas Almgren on Instagram — including
short episodes on how he prepares, performs, and recovers. From real training insights to
the tools behind his routine.
FLOWGUN HEAT
When do you usually use the Flowgun Heat?
Mostly before workouts, especially in the morning. My calves are often sore when I wake up, so I use it to activate them. It helps make the first steps less painful.
Do you feel a difference when you skip it?
Yes. Without it, my stride can feel off — especially at the start. I’m known for having a good stride, but I need to activate properly to keep it that way.
Is it only for soreness?
Not for me. It’s about activation — getting ready to go. You don’t have to be sore to benefit from it. It helps me feel more prepared, especially after sitting still.
FLOWPRESSION BOOTS PRO+
When do you use the Flowpression Boots?
Either between sessions or after the last workout of the day. They really help on tough double-workout days. I feel less fatigue and more “spring” in my legs before the second session. Other times, just to relax and wind down. I bring them to training camps and keep them within arm’s reach at home. They’re part of my daily setup.
What does your typical session with them look like?
I use them for about 40 minutes at max pressure. I switch between “sequence” and “circulation” modes depending on how I feel.
Do you use them on rest days?
Yes — Even my “rest” days involve running 10 km in the morning and another 10 in the afternoon, so recovery is just as important.
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