Ankle & Calf Pre-Hab Run

Workout - Ankle & Calf Pre-Hab Run

• 10min @ 8'00''/km
• 20min @ 6'30''/km
• 7min @ 8'00''/km

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This is a breakdown of Matthew Choi’s “My Pre Running Warm-up Routine”. The full video is worth watching for all the details. We’ve pulled out the key steps so you can start today.

Key points

• Open with 5–8 minutes of foam rolling covering hamstrings, quads, calves, and glutes.
• Follow with easy calf stretches against a wall, keeping the stretch mild.
• Work through ankle mobility by making circles with your feet while toes stay planted.
• Finish with a short rhythmic jog in place (as if jumping rope) to prime your calves.
• The goal is muscle activation, not a full warm-up jog. Your first mile is the actual warm-up.

Workout example

1. Foam roll all major lower-body muscle groups for 30–60 seconds each (hamstrings, quads, calves, glutes).
2. Wall calf stretch: hands flat on the wall, step back slightly, press into the wall to stretch the rear calf (hold 20–30 seconds per leg).
3. Ankle circles: with toes lifted, trace circles with your feet for 30 seconds in each direction.
4. Jog in place (jump-rope rhythm) for 30–45 seconds to activate the calves.
5. Run.

Try this before your next run. Adjust the order or duration to suit your body, and use the Pacing app to personalize your warm-up timing.

References

• My Pre Running Warm-up Routine - YouTube (YouTube Video)