Essential Mobility & Shakeout

Workout - Essential Mobility & Shakeout

• 6min @ 7'30''/km
• 20min @ 6'30''/km
• 5min rest
• 5min @ 8'00''/km

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Intro: a breakdown of Pro:Direct Running’s “Best Pre-Run Exercises - Do This Before Every Run - Reduce Injury Risk”. Here’s the routine you can start tomorrow. Watch the full video for the rest.

Key points:

• Dynamic warm-up moves prep the body, improve range of motion, lower injury risk, and make running feel smoother.
• The routine hits shoulders and arms, calves, hips, hamstrings, and glutes.
• 6-12 reps per side, just a few minutes total.

Workout:

1. Arm swings: stand upright, swing both arms forward and backward (or crisscross) for 10-15 seconds.
2. Calf raises: hold a wall or step, rise onto your toes, pause 1-2 seconds, lower. 10 reps, or 10 single-leg raises per side.
3. Hip gate (open/close): lift one knee to 90 degrees, rotate outward 6-10 times, then inward 6-10 times. Switch sides.
4. Hamstring leg swings: brace against a wall, swing your leg forward and back 6-10 times per side. Add abductor swings if your hips need extra opening.
5. Glute bridge: lie on your back, press heels down, drive hips up, hold briefly. 8-10 reps.

Closing note: start tomorrow. Tweak rep counts to suit your body, or use the Pacing app for pace cues.

References

• Best Pre-Run Exercises - Do This Before Every Run - Reduce Injury Risk - Kevin Quinn, PUMA Coach. - YouTube (YouTube Video)