5 Things To Do Before Your Next Run

As many of our clients know, Pilates is a wonderful way to optimize your running practice! The classes you take throughout the week help to strengthen your core, back, and glutes and increase flexibility. This helps to improve your running form and reduces the risk of running-related injuries. In addition to classes in the studio, there are quick and easy exercises you can do at home before you go on a run to safely and efficiently warm up. Here are 5 of our favorite pre-run exercises and stretches. We hope they help you feel your very best during and after your next run!

1. Connect to your abdominals and get your pelvis moving

1. Pelvic tilts

   1. Lay on your back with your knees bent and the soles of your feet on a mat

   2. Engage your abdominals to imprint your low back into the mat beneath you, then tilt your pelvis forward toward your feet and find a little space under your back

   3. Perform 10-12 times

   4. Next, tilt your pelvis from left to right 10-12 times

2. Open your hip flexors

1. Hip flexor stretch

   1. Find a half kneel on the floor with a mat under your knee

   2. Make sure your pelvis is level (one hip isn’t hiked up)

   3. Shift your weight into your front leg and lean forward slightly until you feel a stretch in your hip flexors, not just your quads

   4. Hold for several breaths, then switch to the other side

3. Find thoracic rotation

1. Book openers

   1. Lay on your side on the floor with a pillow under your head and your knees bent in front of you

   2. Reach your arms out in front of you with your palms touching

   3. On an exhale, open your top arm in a semicircle, leaving your bottom arm on the floor. Let your torso roll with the movement and let your gaze follow your fingertips

   4. Gently squeeze your knees together so your hips stay stacked

   5. Perform 8-10 reps on each side

4. Mobilize your feet and ankles

1. Roll your feet out on a spiky ball or Foot Waker if you have one

2. Do 10-12 calf raises, pressing from the space between your big toes and second toes to lift your heels

3. Sit on the floor with your legs out in front of you. Place a Theraband around the ball of one foot, holding one end of the Theraband in each hand. Point and flex your foot against the resistance of the band. Perform 6-8 reps each side

4. Staying in a seated position, place the Theraband aside and circle your ankles 5 times clockwise and 5 times counterclockwise

5. Activate your glutes

1. Monster walks

   1. Place a resistance band around your legs (above the knees or mid calf area, depending on how heavy the band is; for very heavy bands go above the knees, for lighter bands try mid calf area)

   2. Stand with your legs slightly wider than hip distance apart and find a small squat stance. Make sure your spine is in neutral and that your pelvis isn’t tucked under

   3. Take a large step forward with one leg then the other, maintaining plenty of tension on the band

   4. Take 4 steps forward and 4 steps back and repeat 6x. You should feel those glutes burning by the end!