Ankle & Calf Pre-Hab Run

Workout - Ankle & Calf Pre-Hab Run

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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/ankle--calf-prehab-run-dde19ab7

Don’t have the app? Copy the reference above,
to import the workout after you install it.

This is a breakdown of Matthew Choi’s My Pre Running Warm-up Routine from his YouTube video. 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; this releases tension and lowers lactic-acid buildup.
• Follow up 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, which builds range of motion and protects against ankle injuries.
• Round it out with a short rhythmic jog in place (as if you’re jumping rope) to prime your calves before you start running.
• The goal is muscle activation, not a full warm-up jog; your first mile will serve as the actual warm-up once you’re out there.

Workout Example:

1. Foam roll all your 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, and 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!

Closing Note: Try this out before your next run, and feel free to adjust the order or duration to suit your body. Use the Pacing app to personalize your warm-up timing within your training. Happy running! 🚀

References

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