Best Pre-Run Exercises - Do This Before Every Run - Reduce Injury Risk - Kevin Quinn, PUMA Coach. - Pro:Direct Running

Aug 13, 2025

Intro: This is a quick summary of “Best Pre-Run Exercises - Do This Before Every Run - Reduce Injury Risk” from Pro:Direct Running. It’s a great watch — we’re breaking it down so you can try the routine today. Be sure to check out the full video for all the details.

Key Points:

Simple dynamic movements before you head out can boost mobility, cut injury risk, and make your run feel easier.
Focus on shoulder/arm freedom, calf activation, hip opening, hamstring stretch, and glute engagement.
Most exercises are done in 6‑12 reps per side and take only a few minutes total.

Workout Example:

Arm Swings – Stand tall, swing both arms forward and backward (or opposite) for 10‑15 seconds to free the shoulders.
Calf Raises – Using a wall or step, rise onto tip‑toes, hold 1‑2 seconds, lower. 10 reps (or 10 single‑leg raises per side for a challenge).
Hip Gate (Open/Close) – Lift knee to 90°, rotate outward 6‑10 reps, then reverse inward 6‑10 reps. Switch legs.
Hamstring Leg Swings – Support on a wall, swing leg forward/backward 6‑10 reps each side; add abductor swings if hips feel tight.
Glute Bridge – Lie on back, press heels into floor, lift hips toward ceiling, hold briefly. 8‑10 reps.

Closing Note: Try this pre‑run routine tomorrow and notice the difference in mobility and comfort. Feel free to adjust rep counts or add your own pace cues in the Pacing app – you’ll be ready for a stronger, injury‑free run!