How To Avoid Running Injuries and Say Goodbye To Pain – Part 2 of 3

Everyone wants to run, but many resist the work it takes to run safely. As we age, we must be intentional about movement to keep our bodies in a state of readiness for activity.

Warming Up

Let’s start with warming up. In the previous episode, we discussed a pre-bedtime routine that moves the body before sleeping. This makes the next day’s pre-running routine go that much smoother and faster.

The routine is the same for warming up, but with greater intensity. 

Here are the exercises I usually perform. Try them out to find what works best for you. 

1. Child's Yoga Pose
2. Supine back twist (lying on back w/knees to chest)
3. Tibialis raise - Video example for #3, #4, #9
4. Calf raise
5. Foam rolling
6. Reverse Table Yoga Pose
7. Sitting in deep squat
8. Sitting on legs (supported as necessary)
9. ATG split squat
10. Cossack squat

Another version of the cossack squat

Naboso Neuro ball for massaging and loosening foot plantar tissues.

Hindu Squat for elevating heart rate and activating muscles for running.

Suported ATG split squat (with yoga block)

Running Drills

Here's a short video on A-skips and other running drills. 

Here are skipping drills with emphasis on technique. 

Mick Jagger skipping during concerts. It's subtle, so you have to look for it. 

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Thanks so much for joining me today.

Be safe out there and enjoy your next run!