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 Canaday’s pre-run warm-up and form work. The essentials are broken down below so you can jump in today—check the full video for his complete instruction.

Key Points:

• Begin with 5–15 minutes of easy jogging—roughly 2 miles—to get your body ready before tackling harder efforts.
• A copper pipe tool (called the “Sager”) glided over your calves creates friction that loosens the Achilles and calf muscles.
• Reverse planks engage your hip flexors and activate your glutes: position your feet hip-width apart, place hands under your shoulders, then lift your hips to form a straight line from shoulders to knees for a few seconds.
• This drill also improves pelvic positioning, opens up your quads and hip flexors, and shifts load to your glutes so you’re ready for hills.

Workout Example:

1. Easy jog – 5–15 min (≈2 mi) at an easy, conversational pace.
2. Copper-Sager calf glide – Roll the copper pipe along each calf for 30 seconds per leg, keeping steady, light pressure.
3. Reverse plank series – Lie face-up on a mat with feet hip-width apart and hands under your shoulders. Lift your hips to form a straight line from shoulders to knees. Hold for 10–15 seconds and complete three rounds. For a harder version, raise one leg while holding the plank.

Closing Note: Add this sequence to your next run, and use the Pacing app to adjust the jog distance and plank hold time to your fitness level. Get out there and run strong.

References

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