You’ve got the gear and a plan of where you’re going on your run, but before you step out onto the trail or pavement, how about we do a little prep for your run?

We’ve got a quick routine you can do – trust us, it’s not complicated at all! All you need to get out there is a little bit of mobility and a little bit of activation.

This prep will help you get the most out of your run and minimize your risk of injury while you’re pounding the pavement.

Here are four essential exercises to help you optimize your running:

Loosen Up Your Plantar Fascia

Starting from the bottom of your foot, we’ll loosen up your plantar fascia so there’s no tightness in the area while you’re running. The plantar fascia is the band of tissue connecting your heel bone to the base of your toes, so you can imagine why this area is important to running!

Steps:

• Grab a lacrosse or golf ball and place it under your foot.
• Roll your foot over the ball, focusing on any tight areas.
• Before you put on your shoes and head out, spend about a minute on each foot to ensure you’ve smashed through the tightness.

Rolling your feet can improve blood flow, ease tension, and prepare your feet for the impact of running. This can prevent injuries and improve overall foot mobility.

Improve Ankle Mobility

Good mobility in your ankle joint can help enhance your stride, maintain your running form, and reduce the chances of injury.

To improve your ankle’s mobility, we’ll work on the hinge joint, the Talocrural Joint. In this movement, we’re working on moving your knee toward your toes, improving dorsiflexion.

Steps:

• Stand in front of a wall or doorframe and push your knee towards the wall while keeping your heel on the ground.
• You’ll want to stand as far away from the wall as possible to feel the stretch through the back of the leg.
• Hold for a few seconds and repeat the movement until it feels good.
• Remember to do both ankles!

Enhance Hamstring Flexibility

Tight hamstrings can restrict your running movements, affecting your gait. Performing Floor Sweeps will help to loosen up tight hamstrings and the backs of your legs to increase mobility and flexibility, so you’re run-ready.

Steps:

• Step forward, touching your heel to the ground with your toes pointed up.
• Bend forward, reach down and sweep the hands forward.
• Step forward with the opposite foot, heel touches, toes up.
• Bend forward, reach down and sweep the hands forward.
• Continue to walk a few steps on either side until the legs feel loosened up.

Increase Hip Mobility with Hip CARs

Moving up to the hips, we want to address the mobility of the hip joints. Hip mobility affects your range of motion during a run as well as your stability and balance.

To have maximum mobility in your hip joint, we’ll perform CARs or Controlled Articular Rotations.

Steps:

• Stand next to and hold onto a wall for balance.
• Bring your knee up in front to about 90 degrees.
• Rotate your hip internally by circling the knee to the side and then the back.
• Reverse the motion, moving from the back to the front.
• Return the foot to the floor.
• Perform 5 to 10 reps on each leg.

Prepping your body with these exercises before a run can make a huge difference in your performance and comfort. You can see these exercises in action over on our YouTube channel, where Physiotherapist Aaron gives you a step-by-step guide.

Book an appointment with one of our physiotherapists for personalized advice and treatment. Our team can provide custom recommendations and help you achieve your running goals.