What to Do Before You Run

Running is excellent exercise, but it can cause various injuries. Skipping warm-up invites injury. A brief, efficient warm-up is crucial. Common methods involve some stretching or starting with a walk or slow jog. Your warm-up should reflect your workout to be effective. Include exercises that mimic running movements at the end. Individual needs must be addressed in your warm-up.

Additionally, the key to any warm-up is to mobilize first, followed by stabilization. In other words, "stretch" the joints and muscles before using them. Since the neuromuscular system is what genuinely propels movement, the ultimate objective is to activate it.

Part I – The Essential Mobility/Stability Runner’s Circuit

1. Forward Lunge to Hamstring Stretch:

Start with feet hip-width apart. Lunge forward on the right leg, reaching hands in front of right knee. Step back, aligning right heel with left toes. Lock out right knee, push hips back, bend left knee. Reach hands towards right toes for hamstring and calf stretch. Do three to five reps with each leg in all three variations.

1. Knee Reach (as previously mentioned)
2. Overhead Reach: Leap forward while reaching both hands overhead.
3. Rotational Reach: Rotate your torso toward the lunging leg while keeping your hands together (right leg lunge with right rotational reach).

Additionally, the different reaches aid in the mobilization of the thoracic spine, which is tight in 99 percent of persons.

2. Crossover Lateral Lunge:

Place your feet hip-width apart to begin. Move your right leg a few inches outside of your left foot and to the left side of your torso. Reach your hands toward the floor (to knee height or below) while bending both knees. Resuming your initial stance, stand tall. Repeat five to ten repetitions for each leg after stepping the left foot to the right. Maintaining the hind foot flat on the ground is essential for this exercise. This will facilitate the heel's eversion, a movement necessary for a healthy running gait.

3. Single-leg Squat to Knee Drive:

Balance on your left foot, squat, extend right leg back for balance if needed. Keep weight on left heel. Stand tall, bring right knee to chest. Do 5 slow reps on each leg, hold knee to chest for 3-count. Then do 5 fast reps with knee drives and arm swings.

4. Pick One:

Include mobility or stability exercises for your specific needs, focusing on weak areas. Challenge yourself by working on weaknesses after familiar movements. Transition to running prep like skips, bounds, leg kicks to enhance warm-up effectiveness.

Part II – Nutrition and Mental Prep

Other than movement preparation, a pre-run to-do list must contain mental and nutritional preparation.

Nutrition:

Make sure you are well hydrated and nourished before every run. There isn't a standard diet or drink recommendation, so pay attention to your body and choose meals and beverages that suit you. Or try out various diets before and after your workouts using your training runs.

Mental Prep:

Before your run, plan your strategy based on your training progress, daily goal, and long-term benefits. Focus on improving specific aspects like posture and breathing. Prepare by mobilizing and stabilizing your muscles and joints, eat, drink, follow your plan, and enjoy the run.