Mary Cain's Pre-Run Mobility Routine
Do you ever wake up feeling stiff or sore? Does a long day of sitting leave your body and mind wary of heading out to run? Does your body then feel off when you first hit the road?
If you answer "yes" to any of these questions, let me be the first to tell you these feelings are normal. If you feel pain it’s best to stop running and talk with a professional, especially if it’s been going on for a week or is changing your form, but general stiffness or soreness is a sign that your body is working hard and doing its best to recover.
Some good news is that adding a pre-run mobility routine is an amazing way to activate your muscles and joints to prepare them for taking the load of running. A short 5- to 15-minute routine can make a big difference in knocking out that early stiffness when you hit the roads.
What should your pre-run routine look like? Ideally, it should be a combination of dynamic stretches and mobility work. Here are the definitions of these words in the context of running:
- Dynamic Stretching is movement-based stretching, in contrast to static stretching, in which you hold positions. Dynamic stretching warms up muscles and primes them for your run.
- Mobility is the ability to move a joint through its full range of motion with control. Mobility work can help increase your range of motion and prevent injury.
When creating a pre-run routine, focus on activating or “waking up” four major joint locations: ankles, knees, hips, and shoulders. There are a multitude of dynamic stretches and mobility exercises you can do to activate these areas, so it’s recommended you try a few exercises to find which movements work best for you. Everyone’s body is unique, so focus more on the joints or muscles that are particularly stiff for you.
Below is a routine you can start implementing before every run as a pre-run warm-up routine. Note of caution: Don’t stretch too far or do any movement that brings on pain. Start slowly and build into each movement.
Shoulder stretch: Roll your shoulders back 10 times. Then roll them forward 10 times.
Hip mobility: Get into a lunge position. Twist your upper body to one side fully and then to the other side. Repeat 5 times. Switch legs and repeat the gentle upper-body twisting motion.
Hip stretch: Standing up tall, reach your hand to grab your ankle behind you. Pull your ankle back to get a stretch in the front of your hip. Pull back gently 8 times, then switch legs and repeat.
Knee mobility: With your hands on your bent knees, rotate your knees in a circular motion counterclockwise 10 times. Repeat in opposite direction (clockwise).
Ankle mobility: Sitting down with your legs out in front of you, roll your ankle in a circular motion counterclockwise 10 times. Repeat in opposite direction (clockwise). Then switch legs and follow sequence.
Calf stretch: Use your forearms to lean against a wall in front of you. Stagger your feet so one is in front of the other, with your front knee slightly bent. Keep your back knee straight, with your heel on the ground. Bend your back knee in toward the wall until it can’t move any farther and then straighten your knee back out. Do this bend-and-lengthen sequence 10 times on each leg.
Follow this routine before your runs and you'll soon find yourself running with less stiffness and soreness and feeling better throughout the day as well.