You don’t need a long routine to run better. A few minutes of purposeful movement before you head out can help your body feel ready for the first mile instead of the third.
Try this sequence before your next run. Move slowly and stay in a comfortable range.
1. Ankle rocks (10 each side)
Kneel in a half-kneeling position with your front foot flat. Gently glide your knee forward over your toes while keeping your heel down. This wakes up the ankle motion you use with every stride.
2. Leg swings (10 each direction, each leg)
Hold a wall or fence for balance. Swing one leg forward and back, then side to side. Keep your trunk tall and the movement easy rather than forceful.
3. Glute bridges (10)
Lie on your back with your knees bent. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees. Pause, then lower with control.
4. Walking lunges (8 each side)
Take a controlled step forward and lower until both knees are bent. Press through the front foot to stand and step into the next lunge.
5. Calf pumps (15)
Stand on the edge of a step with the balls of your feet supported. Rise onto your toes, then lower your heels slightly below the step. Keep it smooth.
A note on pain
A warm-up should feel good, not painful. If a move causes sharp pain, or if something has been bothering you for more than a couple of weeks, it’s worth having a physical therapist take a look. In Maine, you can book directly without a physician’s referral.
If you’d like to understand how you move when you run, our running gait analysis uses a treadmill video lab to look at your stride.
This article is general information and isn’t a substitute for an evaluation of your individual situation.