The information provided in this article is from the research and practice of Dr. Nicholas Romanov, PhD. More information about Dr. Romanov and the Pose Method can be found at posemethod.com.
Before hitting the road for a long run, every runner will go through a warm-up routine. This is a chance for you to set the foundation for your upcoming workout. One of the biggest problems with runners is they tend to only use this time to stretch. While working on range of motion is important, its only one part of what you need to address before you go for a run.
When you go through a warm-up, you should try and accomplish these three goals:
- Get your body to an active state
- Take your joints through a basic range of motion
- Perform a progression of low intensity, running-specific movements
Use the RPM Warm-Up below before any of your training sessions, whether it’s a speed day or a long trail run. This will get your body ready, and also help you improve your running technique at the same time. After the first three, finish each of the remaining drills with a 10-second run.
Instructions: Reach behind your back and press your palms together
In Line Toe Touch
Instructions: With one foot in front of the other, reach down to the floor
Face Up Ankle Rotation
Instructions: Face up on hands and feet, rotate your body in a circle
Instructions: Rhythmically hop, rotating your hips to the side, then the middle, then the other side
Instructions: Skip while attempting to land both feet simultaneously on each hop
Instructions: Rhythmically hop while alternating swinging each leg out to the side every other hop
Instructions: Rhythmically hop while pulling one foot up under the hips every other hop
Instructions: Step forward on one foot and then rhythmically pull your foot up under the hips
Change of Support Forward
Instructions: Stand in the Running Pose and then alternate from one Running Pose to the next, focus on pulling first
If you want more help with improving your running form, including more unique drills and exercises, sign-up for the Beginner’s Guide to Pose Running program here: