Sage's Pre-Run Activation

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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Intro: Vo2maxProductions’ “PRE-RUN EXERCISES TO WARM-UP AND IMPROVE RUNNING FORM: Sage Canaday Technique and Tips” covers Sage’s pre-run warm-up and form work. The essentials are below. The full video has his complete instruction.

Key points

• Start with 5-15 minutes of easy jogging, about 2 miles, to get the body ready before harder efforts.
• A copper pipe tool (the “Sager”) glided over the calves creates friction that loosens the Achilles and calves.
• Reverse planks engage the hip flexors and activate the glutes. Feet hip-width, hands under shoulders, lift hips to form a straight line from shoulders to knees.
• The drill also improves pelvic positioning, opens up the quads and hip flexors, and shifts load to the glutes for hills.

Workout example

1. Easy jog: 5-15 min (≈2 mi) at conversational pace.
2. Copper Sager calf glide: roll along each calf for 30 seconds, light pressure.
3. Reverse plank series: lie face up with feet hip-width and hands under shoulders. Lift hips to a straight line from shoulders to knees. Hold 10-15 seconds. Three rounds. For a harder version, raise one leg.

Closing note: add this sequence before your next run. Use the Pacing app to adjust the jog distance and plank hold time.

References

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