mid-level
Movements for runners
stretching
Here’s the truth: running isn’t simple
Once you’re ready to run, it’s tempting to shoot out the door at top speed, or forego a running warmup in the interest of saving time. But heading out of the gates at full throttle without a proper pre-run warmup is a recipe for disaster: injury.
Warming up prevents injuries by loosening your joints, and improving blood flow to your muscles — making your muscles less likely to rip, tear, or twist in a harmful way during your workout. Stretching also helps prepare your muscles for the physical activities you're about to perform.
Use the exercise selection below to guide your warm-up and off-day mobility post/pre-run
Exercise #1: 90 degree standing balance
The standing balance is much more than a balance exercise. Start by gripping the floor with your big toe, little toe & heel. This simple change, activates the glutes and engages the intrinsic muscles of the foot. AKA improves stability, encourages a neutral spine, and relieves low back pain during runs. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion.
Accumulate 3-mins in as few sets as possible
Perform 2-3 sets of 5-10 reps each side
Exercise #2: quaruped hipcars
The Quadruped Hip car is an excellent exercise to train the body how to stabilise the lumbar spine (low back) during hip rotations. Never exceed your body's capacity to control movement in the low back.
Exercise #3: standing straddle stretch
Strengthening the core and muscles of the spine. Stretching the adductors and hamstrings.
Focus upon keeping the legs locked, the spine neutral (not bending), while controlling your breathing.
Ensure you are driving the glutes back and keeping the hips as high as possible.
Perform for 2-3 sets of 5 - 15 reps each side
Exercise #4: glute bridge march
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
Hold your bridged position for a couple of seconds before easing back down.
Once you’re in the elevated position of a regular glute bridge, move one leg slowly up towards your chest in a high-knee “marching” motion.
Then lower it and march with the other leg. Alternate until you reach a total of 40 marches, 20 on each side.
Perform for 2-3 sets of 10 - 20 reps. The further your feet are away from your glutes, the harder it will be.