Name: Playbook - Sally McRae - Pre-Run/Race Dynamic Stretching Routine
Uploaded: 2023-07-12T14:26:17.606Z
Duration: 5 min
Description: Pre-Run/Race Dynamic Stretching Routine

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

Would love to scroll through the exercises rather than backing out for the next one

Tracy

Teresa

Staying under aerobic HR is like doing the granny shuffle!!

Denise Eastman

Mindy

Good. I’ve been a runner since 12 and now 61. It’s time I start consistent pre run and post run stretches! Thanks

Wow, I have a lot of opportunity for improvement!

Laura

Jaime

Joshua & Samantha

Making myself warmup! I’ve been running consistently for 4 years! I was getting faster and stronger and as soon as I hit age 34, I’ve been plagued with injury. For year 35 I’m prioritizing arm up and recovery!

David

Ngina

I love the flexibility and opening of the exercises on my legs! 🤘🏼

Jessica Gibson

Celeste

Always looking for stretching and mobility because I’m very injury prone! Love how much this covers in a short period of time. Looking forward to trying your other workouts!

Susan

Great! Now I’m off for a 50k in the mountains 🩷 thank you Sally!

April Dahlquist

Perfect to start my morning 🏃‍♀️

Adik

Padma

Alice

Tammy

Great diversity. Dork walks got me in a good mood

Katy

Cintia

Tanja Whitworth

Charlcie

Very cool. Will try a few of these before my run tomorrow.

John Davis

Liz Usedon

Roman

Have started doing this warm up before every run now, it’s so good!!!

Ally

Juliana

Evan Rich

Getting ready to run and thought I would try this out. I don’t usually warm up but thought it might be a good idea!!!!

Thanks for a quick warm up video that I can incorporate when I go out to run.

CandeeGirl12

Sally Harrow

Erin

Added some good extra moves to the pre run routine

Erika Palermo

The warmup emphasized my need for more mobility and balance work.

Destiny

Samantha

Warm up before Day 2 Run Strength workout!

Kristin

This really shows up some of the weak spots in my core and leg balances. After only my second time through, I’m seeing improvement.

Larry

Love this as a pre-run. New moves I’ve never tried before. Excited to see how this makes a difference in my run!

Rachel

Great warm-up! Definitely going to incorporate in my training/pre-race routine. Thank you!

Ann Bonnett

Ginny

Tamara

Dynamic stretches will make you a better runner.
You will feel more mobile & relaxed; and you’ll be able to connect with your body and FEEL where you have tightness/aches- which you can then take care of before your run.

I developed this routine for all-terrain endurance athletes. So whether you’re standing at a trailhead, barefoot on the sand; or at the start line of a 10k, you can do this standing in place or while moving along. 

Remember these stretches should NOT be held for longer than 2-3 seconds- AFTER your workout you can do static/long hold stretches. 

These are my personal go to stretches I do before training & racing. And if I only have a couple minutes, I always choose at least two to do!

Watch the vids-and if you need more description then tap the 3 lines at bottom of the video for a description pop-up screen. 

Stay strong! 💪

Let’s get dorky! I love doing these before a race because they make me laugh. 

-These are great for shins, hips, and ankles.

-Stay tall, use your arms, and smile.

-No reps but you can count steps, so 20 steps of each position (inward,outward,etc)

-20 steps
-1-2 sets

Pre-Run (Dork Walks)

-Keep torso tall
-Pull knee to chest
-You will feel a stretch in low back/hamstring/glutes 
-Option to do it while walking-get up on ball of foot for deeper stretch

-Do at least 8-10 stretches on EACH leg
-For speed, tempo, hill workouts, I recommend doing 2 sets of 8-10 on each leg. OR you can do this for time: 30-60 seconds.

Pre-Run (Knee to Chest)

-Hold stretch for only 2 seconds- keep ALL pre-run stretches dynamic, not static.
-Grab leg at shin/low leg area, NOT the foot.
-Use other arm for balance by pointing to the sky or in front of you.
-For deeper stretch, and if you’re comfortable balancing, get on ball of foot as you stretch.
-The bent Knee should be pointed straight down & not out to side.

-Do 8 on each leg (1-2 sets)

Pre-Run (Quad Stretch)

-Grab your shin/calf area NOT YOUR ANKLE. Be nice to your joints ;)
-Pull up as knee is pointed out.
-Do this stretch walking or in place.
-Hold stretch for 2 seconds
-Great mobility/loosening for IT band 

Try 6-8 each leg
1-2 sets

Pre-Run (Hip mobility)

-Stay steady & controlled as you drop into a deep lunge. Make sure you feel stable so if you feel stronger going halfway down, do that. ;)

-keep torso tall, and push hips forward to feel a stretch,

-Rock lightly abs with control, back and forth. 

-Use back foot to push & rock. Keeping front foot flat will allow a good mobility in ankle.

Do this 6-8x each leg.
1-2 sets

Pre-run (Hip & Ankle Mobility)

-Stand tall
-Take a big step to the right and drop straight down into a wide squat.
-Move hips to the left as you stand.
-Stay steady and controlled.

6-8 reps each direction
1-2 sets

Pre-Run (Hip Opening/Gliding)

-Activate the core & glutes while getting a
hamstring stretch.
-Don’t overthink these- you WILL lose balance at first and that’s ok, this how you learn about using that core/glutes so lock it in.
-Walk 2 steps and plant foot. Then with a slight bend in planted knee, reach toward ground. Let back leg come up.
-Keep back straight, don’t slouch or round shoulders/upper back. 

Try 6-8 each leg
1-2 sets

Pre-Run (Hamstring/Firing Glutes)

Pre-Run/Race Dynamic Stretching Routine

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

Carrie

Rustie

Ankle Mobility+ Foot Strength

Michelle

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/Race Dynamic Stretching Routine

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