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 to know about TOP 5 EXERCISES TO IMPROVE EVERY RUN | Coach Says from Pro:Direct Running. The video is excellent, and the breakdown below covers the essential warm-up drills you can start today. Head to the full video if you want more context.

Key Points

• Warm-ups activate critical muscle groups, reduce injury risk, and enhance performance.
• Create stability by building strength across 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, work with any running routine, and scale to your fitness level.

Workout Example

1. Abductor Raises – 2 × 10‑15 reps per side activates the outer glutes.
2. Walking Lunges with External Rotation – 10‑12 steps per leg warms up your quads, hamstrings, and core.
3. Spiderman Lunges – 8‑10 reps per side opens your hips, groin, lower back, and hip flexors.
4. Walking Knee Hugs – 10‑15 seconds per leg loosens the lower back and pelvis (especially useful for female runners).
5. High‑Knees – 30‑45 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. You’ll gain the strength and speed needed for injury-free running! 🚀

References

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