PRE‑RUN EXERCISES TO WARM‑UP AND IMPROVE RUNNING FORM : Sage Canaday Technique and Tips - Vo2maxProductions

Intro: This is a quick summary of PRE‑RUN EXERCISES TO WARM‑UP AND IMPROVE RUNNING FORM : Sage Canaday Technique and Tips from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Start with a very easy jog of 5–15 minutes (about 2 miles) to get the blood flowing before any high‑intensity work.
• Use a copper‑pipe “Sager” to glide along the calves, providing friction‑therapy that warms tight Achilles and calf muscles.
• Activate tight hip flexors and fire the glutes with a reverse plank: feet shoulder‑width apart, hips lifted to create a straight line from shoulders to knees, holding the thrust for a few seconds.
• The reverse plank also helps straighten the pelvis, stretch the quads/hip flexors, and prepares you for hill running by shifting load to the glutes.

Workout Example:

1. Easy jog – 5–15 min (≈2 mi) at a relaxed pace.
2. Copper‑Sager calf glide – Roll the copper pipe up and down each calf for 30 seconds per leg, focusing on gentle friction.
3. Reverse plank series – On a mat, place feet shoulder‑width, hands under shoulders, lift hips to a straight line. Hold 10‑15 sec, repeat 3 times. For extra challenge, lift one leg at a time to target each side.

Closing Note: Try this warm‑up routine before your next run, and feel free to adjust the jog distance or plank hold time in the Pacing app to match your own fitness level. Enjoy the run and keep those muscles firing!

References

• PRE-RUN EXERCISES TO WARM-UP AND IMPROVE RUNNING FORM : Sage Canaday Technique and Tips - YouTube (YouTube Video)

Workout - Sage's Pre-Run Activation

• 12min @ 11'00''/mi
• 1min 30s @ 15'00''/mi
• 3 lots of:
  • 15s @ 15'00''/mi
  • 10s rest
• 40min @ 9'00''/mi
• 7min @ 13'00''/mi

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