Lily Bleasdale's Pre-Run Activation

Workout - Lily Bleasdale's Pre-Run Activation

• 5min @ 6'30''/km
• 10min @ 6'30''/km
• 25min @ 6'30''/km
• 5min @ 6'30''/km

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Intro

Here’s what you need from TOP 5 EXERCISES TO IMPROVE EVERY RUN | Coach Says by Pro:Direct Running. The video is solid, and the breakdown below covers the essential warm-up drills you can start today. Head to the full video for more context.

Key points

• Warm-ups activate key muscle groups, reduce injury risk, and help performance.
• Build stability by working strength in the sagittal (forward-back) and frontal (side-to-side) planes.
• These five drills target your glutes, quads, hamstrings, hip flexors, core, and fast-twitch fibers.
• All five are quick, fit any running routine, and scale to your fitness level.

Workout example

1. Abductor raises. 2 × 10 to 15 reps per side, activates the outer glutes.
2. Walking lunges with external rotation. 10 to 12 steps per leg, warms up your quads, hamstrings, and core.
3. Spiderman lunges. 8 to 10 reps per side, opens hips, groin, lower back, and hip flexors.
4. Walking knee hugs. 10 to 15 seconds per leg, loosens the lower back and pelvis (especially useful for female runners).
5. High-knees. 30 to 45 seconds with powerful drives down and quick rebounds, activates fast-twitch fibers before speed work or track sessions.

Closing note

Try this five-move sequence before your next run. Adjust the reps or duration to match your fitness, or use the Pacing app to customize it.

References

• TOP 5 EXERCISES TO IMPROVE EVERY RUN | Coach Says - YouTube (YouTube Video)