Pre-run activation exercises can be a total game-changer. Instead of your body feeling stiff and needing a mile or two to feel completely warmed up, activating beforehand will make those first miles a lot more enjoyable. I know that squeezing in a run with a busy schedule can be tough, but making time for this five-minute routine will be well worth it!
Pre-Run Activation Routine
1.) Single-Leg Knee to Chest:
(5-10 reps each leg) Target Area– Hips and Lower Back. The starting position is laying down on your back. Once in position, it is a gentle pull of one knee towards your chest while the other leg is laying flat. You will feel a good stretch in the target areas.
2.) Side-Lying Quad Stretch:
(5 reps each leg) Target Area- Quadrecept Muscles. While lying on your side you grab your top foot and pull it towards your glutes. You will feel the stretch in your entire quad. If this feels too advanced, place a strap around the foot, and use the strap to pull your foot close to your glutes.
3.) Glute Bridges:
(5-10 reps) Target Area- Glutes/Hamstrings. The starting position for the glute bridge exercise is on your back with your knees bent. You will then lift your glutes up in the air while focusing on pushing through your heels as opposed to your midfoot.
4.) Hamstring Extenders:
(10 reps each leg) Target Area- Hamstrings. While lying on your back you interlock your hands on your hamstrings and straighten out your leg. This will get your hamstring fully extended and ready to go for the run.
5.) Adductor Rocks:
(10 reps each leg) Target Area- Adductor Muscles. This exercise is done in the half-kneeling position. You will have one knee down while your other leg is extended out towards your side. You will also have your hands down out in front of you. Once you are in position, you will lean your weight back towards your heel and rock back and forth.
6.) Cat Camels:
(5-8 reps): Target Area: Spine. The starting position for cat camels is on your hands and knees. You will start with a flat back and then push your back upwards into the “cat” position. Once you’ve extended your back up you will slowly lower your back and flatten it out, extending downwards into the “camel” position. Make sure to breathe in during the “cat” and out during the “camel”. Your breath should be rhythmic as you cycle through the movements.
Implementing these exercises before your runs will help shake out any stiffness your body has early in the morning or after a long workday. Instead of spending the first ten to twenty minutes of your run waking up the body, you can get that done within five minutes with this quick routine.
About the Author:
Sid Vaughn is a professional distance runner for the HOKA NAZ Elite Team based in Flagstaff, AZ, as well as a running coach for TEC where he specialized in working with athletes on both the track and road in all distances. He uses his experience as a professional athlete to guide athletes of all abilities towards their full potential. To schedule a free introductory call with Sid click HERE.
