Pre-Run Routine
How many runners just lace up and immediately head out for a run? What if I said there is a better way?
There is a much better way.
It’s called a pre-run routine.
A pre-run routine is a short series of movements done with the intention of loosening up and activating (“firing-up”) our body to run. 5-10minutes is generally more than enough time. Although some bodyweight exercises are part of the routine, we’re not doing 3 sets of 10 before a run. A few quality reps is enough to fire up our muscles.
Building You Pre-Run Routine:
Step 1. Try a lot of different dynamic stretches, activation exercises and self-therapy techniques.
This includes active stretches, bodyweight exercises, and any kind of rolling you can think of. My YouTube channel is FULL of demo videos of different movements.
Step 2. Keep doing the ones that you found helpful.
This doesn’t necessarily mean the ones you enjoy doing… it’s the ones which made you feel better after doing them. When I first tried eagles and scorpions, they were so awkward I never wanted to do them again. I hated scorpions in particular! But that was my indication that I should probably do them regularly.
Step 3. Continue to try new things and curate your pre-run routine as often as you like.
A runner with poor hip mobility should probably do to the shin box shift regularly. But after many months of consistency and improved mobility, the shin box shift may no longer feel necessary before every run. But at that point another little issue may have come up, for example a runner dealing with plantar fasciitis should add in rolling their feet arches to the pre-run routine. Add and/or replace movements based on your body’s current needs.
Doing It “Right”
We need to be focused! It’s important to pay attention to how our body feels as we do our pre-run routine and adjust as needed.
The “Bend & Straight” involves contracting the quad to lengthen/loosen the hamstrings.
For example: my pre-run routine lately is heavy on the ”bend & straight.” Some days I do about 4-5 bend & straights on each leg and then move onto the next thing. But when my hamstrings feel really tight I do more. How many more? As many as I need until I feel loosened up. Could be different every day.
A pre-run routine takes some time to learn and build but eventually will only take a few minutes to do before every run. Regularly going through the motions (with focus and attention) prevents the body from becoming super tight and stiff.
A few minutes spent stretching and rolling pre-run will make the first mile or km of every run feel a bit better and help keep little pains and niggles away.
Not sure where to start?
Check out my YouTube channel and try some of the dynamic mobility exercises. Focus on proper form for muscle activation!
Buy a foam roller and start using it (I have a YouTube video on foam rolling too).
Check out my post on self-therapy “Survive Your Training” and scroll down to strategy #6. Become Your Own Therapist for tips on self-therapy, tools and rolling.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.