Essential Mobility & Shakeout

Workout - Essential Mobility & Shakeout

• 6min @ 7'30''/km
• 20min @ 6'30''/km
• 5min rest
• 5min @ 8'00''/km

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Intro: This article breaks down Pro:Direct Running’s “Best Pre-Run Exercises - Do This Before Every Run - Reduce Injury Risk.” The video delivers solid coaching, and here’s the routine you can start tomorrow. Watch the full video for the complete details.

Key Points:

• Dynamic warm-up moves prepare your body, improve range of motion, lower injury risk, and help your running feel smoother.
• The routine targets your shoulders and arms, wakes up your calves, opens your hips, stretches your hamstrings, and activates your glutes.
• Each exercise runs 6‑12 reps per side, and the whole sequence takes just a few minutes.

Workout Example:

1. Arm Swings – Stand upright and swing both arms forward and backward (or crisscross) for 10‑15 seconds to free up the shoulders.
2. Calf Raises – Hold a wall or step for balance, rise onto your toes, pause 1‑2 seconds, and lower. Do 10 reps, or challenge yourself with 10 single-leg raises per side.
3. Hip Gate (Open/Close) – Lift one knee to 90°, rotate it outward 6‑10 times, then reverse the movement inward 6‑10 times. Repeat on the other leg.
4. Hamstring Leg Swings – Brace yourself against a wall and swing your leg forward and backward 6‑10 times per side; include abductor swings as well if your hips need extra opening.
5. Glute Bridge – Lie on your back, press your heels down, drive your hips toward the ceiling, and hold briefly. Complete 8‑10 reps.

Closing Note: Start the routine tomorrow and you’ll likely feel more mobile and comfortable right away. You can tweak rep counts to suit your body or use the Pacing app to build your own pace cues — either way, you’re set up for a stronger, safer run.

References

• Best Pre-Run Exercises - Do This Before Every Run - Reduce Injury Risk - Kevin Quinn, PUMA Coach. - YouTube (YouTube Video)