Name: Playbook - Sally McRae - Pre-Run Quick Warm-up
Uploaded: 2024-05-07T01:42:32.941Z
Duration: 7 min
Description: Pre-Run Quick Warm-up

Lori Carrico

Delina

Karen

It was awesome to have such a specific stretching routine pre run.. Now let me hit the treadmill..

Minh

Casey Columbus

Judy

Coleen

Dani Carbo

Cara

Mindy

I never warm up before a run, will take me time to get the exercises to flow but I can tell these will do me good. Off for a run now

John Parker

Sherree

Found my left is not as stable as my right!

Lindsay

Tanya

This might seem off coming from a yoga teacher, but I dont usually warm up before a run. This felt great!

Kellee

Perfect way to kickstart getting back on the strength and mobility wagon. Thank you for ask you do for our community xx

Tracy

I usually skip a proper warmup before running, assuming I'd warm up during the first few miles....but I have to admit this is actually really beneficial 😬

Simone

Jessica

Lacey

Micki

Warm up complete. Now on to go run my first 50k!

Beth

Christina Caudle

Olga

This is exactly what I need to loosen my hips before a run. I'm dealing with an injury due to a rotated pelvis and I can already tell these stretches are going to help me get back to running.

Natalie

Kelsey

Great warm up felt amazing during my run!

Sophie

Erika Palermo

Not my normal running warm up. And that’s probably a good thing 😅🤩

Hope Bagarus

Michelle

Susan Vachon

Maddie

Good stretch but it would be easier to follow if it was one continuous follow along workout.  Thanks!

Patty

Perfect for the lazy warm up person like me 😅

Petra

Perfect for before and middle or after a run (I split it up!😉✨)

Dorinda Bennett

Milissa

Josh Stoeltzing

A great way to warm up before any run and prevent injury. Thanks Sally! 💛

Lauren Shima

It’s a great warm-up if you from your house. I did a few of the exercises but didn’t take my yoga mat with me.

Andie

Loved this dynamic warm up!  Feeling ready to run!

Easy to modify and quick PREHAB before a run! Gotta remember to bring a band when I travel!

Meghan

Jennifer

Ruth

Nicola

Julie

Tried this instead of my usual routine. Feeling nice and loose, and ready for the speed work in my training schedule this morning.

Kelly

All you need is a loop resistance band and a bench, chair or wall to lean on. 

This routine is perfect for warming up the muscles, activating the glutes, and loosening the ankles, hamstrings & hips to help you feel BETTER during your run.

-Big deep breath
-Big arms
-Open the arms wide & exhale
-Lean forward on a wall, chair, sofa & push the hips straight back as you straighten arms, only hold 1-2 seconds & stand back up.

Perform 2 sets of 6 reps
Rest for 10 seconds between sets

Stretch n Bend

Choose where you’re strongest, either leaning on a bench, or table or on the ground. 

-The plank warms up your core
-keep hips square and stable as you bend your knee and perform a donkey kick.

-keep foot steady and smooth as you push foot to the sky in a flexed position. 

- Perform 2 sets of 6 reps on EACH leg 
-Rest 10 seconds between sets

Core Glute Activation

-Drop into a low split squat 
-Push hips slightly forward while keeping torso tall.
-Stay still/static position for 4 seconds while engaging glutes
-Push back up & switch feet 

-Do 2 sets of 4 on EACH leg
-Rest 10 seconds between sets

Knee & Glute Stabilizers

Using a looped resistance band (or without- this exercise can be performed without the band)

-Place band above knees and have your back to a wall.

-Balance on one foot and bend other knee, lightly rest forefoot on wall

-Push bent leg out to the side while maintaining contact with the wall. 

-Keep torso tall-don’t bend to the side. You should feel this in your Glute/Hip

-Perform 8 reps on EACH leg.
-2 sets on EACH leg 
-Rest 10 seconds between sets

Single Leg -Wall Glute Actívation

-Use looped resistance band. (Feel free to hold onto wall or furniture for balance if needed.)

-Wrap band around forefeet 

-Engage core as you drive knee straight up while balancing on other foot.

-Perform 2 sets of 6 reps EACH leg.

Banded Single Leg Flexor Steps

-Alternate legs, push hips straight back while keeping back straight and chest slightly up 

-Do 2 sets of 10 each side

Hamstring Taps

-When you step back, step in a slightly diagonal direction so your base is wider. This will help you balance better.

-Push hips forward as you reach hand overheard. 

-Do 6,reps each arise for 2 sets

Hip Openers

-Drop down with knee directly over ankle.

-Rock back and forth gently aiming to get knee past the big toe.

-Use hand to insure heel stays on the ground the entire time.

-Rock 8x EACH leg for 2 sets

Ankle Mobilizers

Pre-Run Quick Warm-up

Tori

Sooo good! Hips are definitely an area on which to concentrate. Thank you for the deliberate pacing and explanations throughout!

Tabatha

Zach

Hip Mobility-No equipment

Rebekah

Did this to prep for my Rock n Roll race this morning. Starts in 39minutes!!! Thanks Sally. Also listened to you and Eddie talk about how to problem solve during a race!! I’m ready Freddy

Alison Megan

Sarah

Pre-Run/Race Dynamic Stretching Routine

Susan

Carrie

Rustie

Ankle Mobility+ Foot Strength

Ngina

Mobility & Strength for Calves, Ankles, Feet

Natty

Rosie

So glad I did this stretching ❤️💪🏻

Nora

Post-Run Stretch Routine #1

Elizabeth

This was a little spicy, I only have a trigger point foam roller, but my body already feels more relaxed and open. Gotta say though the scapular rolling caught me by surprise, I had no idea I carried so much tightness there 🥵

Pre-Run Quick Warm-up

Community

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