Heather Fell: Today's video is as much for me as it is for you guys. I will admit,
I am terrible when it comes to pre-run routine. I just put my shoes on and off I go,
but I know that I could be getting far more out of my run. I could be reducing the chance of niggles
and I could also just be generally bettering myself as a runner. When I put it like that,
I am not sure why I haven't implemented this sooner. Now is the time, and I have a great
routine to share. [music]
The whole point of these few minutes is to get your mind and your body ready to run.
It does not, however, replace the jog warm-up that you'd need before threshold effort
or some speed work. Now, I've chosen some movements that are going to help
activate those muscles that need to be firing before your run, as well as some movements to
help loosen and open up any areas that are prone to tightness, especially if you're
going for a run first thing in the morning or after a whole day sat at your desk.
We've got a really nice gentle warm-up to get you started. If you need some support for your
balance, then come stand near a wall so you can just hold on to it. You're simply going to rock
backwards and forwards on your feet. Now, it sounds really simple, it is. As you go forwards,
you're going to go up onto your tiptoes, and there you'll be activating your calf muscles.
As you lower your heels down gently and then pull your toes up off the ground, there won't
be much movement there, but there you'll be activating the muscles at the front of your shin.
This is great to ease you in, wake up the calves before an active stretch and get the
tendons and ligaments around your foot moving. If you have stiff or vulnerable ankles, then
add in some ankle rotations either with your foot off the ground or if you have your toes touching,
then you can just rotate around them. If, like me, you're prone to lower leg issues,
then now is the perfect time to add in some ankle and foot activation exercises. If you want some
info on that, check out our video looking at shin splints. If you already include calf activation
in your routine, then now is the perfect time to add in something like calf raises, too.
This next one is a bit of a flow exercise that actually covers a few areas at once.
It takes some inspiration from you, but don't let that put you off because it's basically
three in one. It's going to tick off some calf mobility, some trunk rotation, as
well as waking up your core. Start standing feet hip-width apart, and then in a controlled manner
roll down your spine. Starting at your head, take your chin to your chest, gradually curl
towards the ground. Focus next on the chest and thoracic spine. Then, last of all, your lower back
before you're hanging like a rag doll with your arms just floating towards the ground.
Then step out gradually with your hands until you're in that plank position.
From here, pull your bottom up into a downward dog position, so you're piking. It's now time
to focus on the calves. Repeatedly, step from one heel to the other, gently pushing down on
alternate sides. This should feel really nice. Don't push it, just feel your way into it and do
as many as feels good. Then return to the plank position and drop your knees so you're in an
all fours position. Take one hand off the mat and reach up to the sky opening up your chest.
Once you're at your full range, bring it back down and thread under the opposite shoulder until your
mobile shoulder is resting on the ground underneath you. If you like this position,
you can hold the rotation for a few seconds. Repeat the opening five times before swapping
to the other side. From all fours kneeling position, go back into your plank, and then
push up into downward dog where you can walk out your calf muscles again. Once you're done there,
you're going to come back onto your all fours and getting ready for some bird-dog exercises.
This is all about control. Forget range or speed, it's activation and smoothness
that is key. Lift the opposite hand and knee off the ground, extending them away from you in
opposite directions. Concentrate on your middle. No sagging of the belly or tilting of the hips.
Imagine you're balancing something precious along your back. Do five on one side and then move to
the other. If that's too hard, then just do your legs, and then just to your arms independently.
Return to the plank, then walk your hands back towards your feet and roll back up to standing.
This is another trunk rotator that's going to add in a little
hamstring and abductor gentle wake-up and stretch. Stand with your feet wide apart this time and
hold your arms up and out so you're making a full-body star shape. Then, hinging at the hips,
not the lower back, and keeping your back straight, rotate diagonally to
touch the opposite toe with your hand. Return to the top into that star position and repeat
on the other side. Now, it really doesn't matter how close you get to that opposite ankle,
but when you're coming up the other way, just make sure you fully extend. You're still getting
an opening of the chest as well. Aim to do five on each side, but adapt to what feels best for you.
Taking the walking lunge one step further this time with a knee hug at the end
of each step. This is going to add in a full range of hip movement through flexion and extension,
but also with the option of adding some rotation. Take a large step forward and
then drop your back knee towards the ground before transferring your weight onto the front
leg. Then you're going to bring that back leg through and towards your chest. Get hold of it,
and give it a gentle squeeze before releasing and then stepping forwards with that foot.
Repeat this movement until you've completed at least five on each side.
If you have stiff, clunky hips and want to open them a little bit laterally as well,
then after the knee hug, take your knee out to the side and back in again before stepping forwards.
I phone these in at the end, as they are optional. I personally would only use them if I'm
about to do a faster run or if I'm really cold and stiff and need to wake my legs up. I like to use
it actually ahead of a track session once I've already done my jog warm-up, or before a race.
For these, you've got two options. You've got the forwards and backwards leg swing.
You might want to hold on to something just to help with your balance and make sure that
you're not dipping too much or you're not moving your lower back too much. Try and
keep that still. You're simply going to swing your leg in that plane forwards and backwards. Then,
that's going to really help to open up the hip in a flexion and extension movement. Then
you can take your leg across your body in a very different movement, which will be opening up your
adductors and your abductors, just activating them so you're moving it in an across form.
I've purposely not given you any exact repetitions for all of this, because all of
us have different bodies. You might even notice that your body wants something different from
day-to-day. Listen to it. If it feels good, it's probably going to help you with your running. I do
just want to emphasize, though, that, please don't do any hard static stretches before heading out.
That's not going to do you any good at all. It's all about firing those muscles and just
waking everything up before you go. As you can probably tell, I've enjoyed making this video.
It has given me some inspiration to make sure I try and do this before my run. If
there's anything you specifically do that you find really works, please do share. Give us a
like if you've enjoyed the video. Remember, you can also follow us on social media and you can
subscribe here on YouTube. [00:07:40] [END OF AUDIO]