In preparation for the Six:02 6k, I’m sharing my pre-run warm-up!
This pre-run warm-up is from The Move Project, and I went straight to the source (my hubby!) to get the details on why these movements are so effective in preparing your body for running. In the past, I did mostly static stretching before a run. However, the more I integrate active movements to target muscles involved in my activity, the better my body moves and performs. And, the consistent resistance training program from TMP that I incorporate into my training has kept me injury-free and feeling strong!
Try these moves before your next run! They’re a great way to activate muscles involved in propulsion phase and swing phase of gait. An active warm up is a great way to prepare the muscles to function at a higher level during your run.
This move will assist in warming up the muscles from the foot to the hip and up through the spine. These muscles and systems of muscles are utilized as your foot hits the ground (stance phase), and highly involved as you drive up off the ground (propulsion phase).
- Begin with feet under hips, toes straight forward, and holding good posture.
- Load one leg. Hinge at that hip, reaching back with opposite leg while upper body leans forward and slightly bend the knee.
- Without touching the trail leg, hold the bottom position for 2 seconds. Press lead heel into the ground as you drive up to starting position.
- Repeat 5-8 times before moving on to the other leg.
Trunk Rotation Isometrics:
These two trunk rotation movements will help activate many of the muscles involved in the swing phase of gait. The more efficient the trunk and spine move along with the hips, the better the body will work as a whole. Both of these movements activate oblique muscles and other muscles that are involved int he swing phase of gait.
- Stand in good posture with hands across your chest, knees in line with your hips, and feet pointing straight ahead.
- Set your shoulder blades down and back. Exhale as you slowly rotate the trunk to the desired side while keeping your head aligned with your sternum.
- Pause for a couple of seconds and breathe normally. Return to starting position then repeat on the same side 3 times for ten seconds before moving to other side.
- You can also do a set turning 20-30 degress to one side, holding and adding a slight side bend before returning to starting position (as shown in the second photo).
Adidas-Stella McCartney Run Performance Tank / Run Performance Tights (on sale!) / Nike Pro Sports Bra / Nike Free Flyknit 4.0 Sneakers (all c/o Six:02) / KenzLove Bracelets
If you try these moves before your next run, or if you have any questions about this warm-up, please feel free to leave a comment! And, for more info be sure to check out The Move Project and the Move Fit App! Thanks for stopping by!