1) Engage in Floor Mobility

Floor mobility exercises are often overlooked before a run, as many focus solely on raising their heart rate. However, incorporating these movements can greatly improve muscle health and joint function. Spend a few minutes on functional mobility to mentally prepare for your workout. Here are three effective exercises to try:

• Leg Window Wipers

Application: 15–20 reps total

Cues: Perform 5–8 reps per side, keeping the trunk upright while fanning the legs back and forth. Maintain approximately 90 degrees of knee flexion. Use your hands for support as needed, ensuring the heels pivot on the floor to isolate the hips. For added challenge, incorporate a hip hinge at the end of each repetition.

• Ankle Dorsiflexion Drill

Application: 2 x 10/side

Cues: Assume a comfortable lunge position with a pillow or towel. Lean forward gently, bringing your knee over your toes while keeping the ankle flat. Hold for two seconds at the maximum range before resetting. This exercise is crucial for improving ankle mobility.

• Spiderman Lunges

Application: 5–8 reps per side

Cues: Begin in a push-up position, step forward with one foot, placing the opposite hand beside it. Extend the other arm upward for five reps before switching sides. Follow your thumb with your eyes to encourage neck rotation and remember to breathe deeply during this movement.

2) Incorporate Balance Training

Adding balance exercises to your warm-up can enhance your body awareness and stability, leading to functional strength gains that traditional strength training may not provide. Here are two simple balance exercises beneficial for runners:

• Running Man

Application: 1 x 10–15 reps per side

Cues: Stand on one leg and lift the opposite knee to your chest, positioning your arms as if you were running. In a slow motion, extend the raised leg back without letting your toes touch the ground. Focus on bending at the hips rather than the back while performing this exercise.

• Multidirectional Lunges

Application: 2 x 10 per side

Cues: Start standing upright and perform a series of lunges at various angles, completing 10 reps on each side. Imagine your legs moving through the numbers of a clock. Ensure your knees move slightly over your toes during the lunges to enhance mobility.

3) Embrace Strides for Enhanced Performance

Strides are commonly practiced among elite runners, but they can be beneficial for everyone. Essentially, strides exaggerate your running form. Begin at a slow pace and gradually accelerate to about 80-90% of your maximum speed for roughly 10 seconds before tapering off. For example, during a 100-meter stride, increase your speed until the 40-meter mark, sprint for about 40 meters, then decelerate before finishing.

When performing strides, select a flat surface, such as a track or grassy field. Ideal distances range from 70 to 100 meters or about 20 seconds of effort. After each stride, take a light jog or walk back to the starting point, resting for 1.5 to 2 minutes before your next attempt. This should feel more like an activation exercise than an all-out workout, helping to improve performance and relieve tension after longer runs.

Strides are a small investment for the significant benefits they offer, enhancing your running performance and overall health, whether you're training for a marathon or a track event.