The Best Warm-Up Routine to Do Before a Run

Goodmorning my good running friend and welcome to your weekly dose of Monday motivation! 💪🏻

In today’s edition:

1. The Best Warm-Up Routine to Do Before a Run

2. 5 Worst Things to Do Before A Run

3. This Mom Has Maintained a 9.5-Year Run Streak

4. Sub 1h20 Update and GIVEAWAY!

Let’s go!

The Warm-Up Routine You Need before Every Run

Whether you're hitting the trails or pounding the pavement, this routine will ensure you're primed and ready to make the most of your run.

So, let's dive in and get prepared to crush those miles!

Light Jog on the Spot

We're kicking things off with a gentle start.

Begin by lightly jogging on the spot, just like this. Keep it up for 60 seconds. This may take around five minutes to complete, but trust me, this is an investment in an awesome run ahead.

It's a routine suitable for various types of running, be it on trails or roads.

As you watch, you'll notice a sneak peek of the next exercise on the screen, along with countdown timers. These little previews will keep you excited for what's coming next and help you keep track of time.

High Knee Drive

Time to engage those hips, ankles, and legs.

Lift those knees high while driving forward with your arms. And remember, come up onto the balls of your feet for that extra engagement.

This movement ensures your lower body is thoroughly warmed up and ready for action.

Leg Swings

Keep the hips loose and ready with some leg swings.

Gently swing your leg forwards and backwards. If needed, hold onto something for balance.

Alternate legs as you swing to ensure both sides are equally stretched.

Knee Circles

While standing with your feet together, grasp your slightly-bent knees and move both knees clockwise for a stretch.

This exercise can help ensure the knees and ankles are properly stretched and warmed up before running.

Open and Close the Gate

Let's focus on those hips.

Perform the open and close gate movement. Lift your leg out to the side, then bring it around and back down. Repeat on the other leg.

Alternate between legs to ensure both sides are prepped for your run.

Hip Opener with Support

Now, it’s time to intensify the hip stretch. Hold onto a stable object, like a garden rake in this case, for support.

Lift your leg in front of you, cross it, then swing it out to the side.

This movement helps increase hip mobility and flexibility.

Arm Swing with Side-to-Side Step

Don't forget about your upper body!

With your legs shoulder-width apart, swing your arms side to side while taking steps in the corresponding direction.

This not only warms up your arms but also adds a bit of cross-body rotation to your routine.

Hamstring Stretch

Maintain shoulder-width stance and lock your legs.

Lean forward, reaching for your toes to give your hamstrings a good stretch.

If flexibility allows, touch your toes, but remember, progress is the goal.

Jog and High Knees

By this point, you should be feeling pretty mobile. Start a light jog, gradually elevating your heart rate.

Transition into high knees to further activate your lower body muscles.

Butt Kicks

And now, the grand finale!

Perform butt kicks to ensure your ankles are warmed up and ready to go. Bring your heels towards your glutes with each step, gently stretching those quads.

There you have it!

You're now fully warmed up and ready to hit the road with confidence.

Remember to take it easy for the first five or ten minutes. This time allows your body to adjust and find its rhythm.

Afterward, go ahead and unleash all the fun and energy you've got!

Share your thoughts in the comments section below - I'm always excited to hear about your training progress!

Trivia Question: What’s the most common mistake that new runners make when starting out?

Find the answer at the end of this email.

5 Worst Things to Do Before A Run

You dedicate time and effort to your training, so maximizing every running session is essential. To reap the full benefits of your hard work, approaching each run with the right mindset is crucial.

Steering clear of these 5 worst things will set you on the path to success!

Prioritize Pre-Run Toilet Time

One lesson learned the hard way is not using the restroom before a run. Avoid disruptions mid-run by making pre-run toilet trips a habit.

Factor in this time to your pre-run schedule, ensuring an uninterrupted training session.

Not Over-Hydration

Staying hydrated is vital, but guzzling water right before a run can backfire.

Excessive pre-run water consumption leads to a heavy, uncomfortable feeling during the run.

Instead, maintain regular hydration throughout the day. Sip water at intervals and avoid excessive drinking before your run.

Aim to be well-hydrated ahead of time.

Don't Overeat Right Before

Gearing up for a long run can lead to the mistake of overeating too close to the session.

Overindulging can result in discomfort, stitches, or cramps during the run. When you run, blood flow shifts from digestion to your working muscles, slowing down digestion.

Opt for a small, light snack like toast with nut butter, an energy bar, or a banana around ~30 minutes before running.

For bigger meals, allow about two hours for proper digestion.

Consuming the wrong types of foods and drinks

Protein and fibre heavy foods should be avoided before a run as these take longer for the body to break down and will lead to discomfort during the run.

Instead, opt for some light carbs that the body can easily digest like bananas, and cereal bars.

In this issue i wrote about the best fruits for runner, check this out if you missed it!

Steer Clear of Alcohol

While it might be tempting to have a drink before your morning run, even a small amount of alcohol disrupts your performance.

Alcohol disturbs sleep and recovery, making your run feel tougher.

Additionally, alcohol dehydrates you, impacting your performance negatively.

Save that drink for post-run celebrations!

This Mom Has Maintained a 9.5-Year Run Streak

“I believe running keeps you healthy and strong, but it also shows you how much your body can do, and how hard it can work.”

In 1995, when I started dating my husband, I began running with him. He was on the cross-country and track teams at Virginia Tech. He taught me about shoes, distance, and pacing, and we still have running dates when we want to talk and catch up.

I simply loved the progress and the results I could get with running, and how I could challenge myself in different ways. More importantly, I liked how strong and accomplished I felt after running.

There is no sweat like a sweat from a good run — it feels cleansing.

In the beginning, I didn’t think of myself as a “runner,” but more as someone who ran as a form of exercise. I remember being so scared lining up for my first 5K in 1995 in Charlottesville, Virginia.

After that race, I gradually added more distance and signed up for my first full marathon, The Marine Corps Marathon in 1999.

I am now in the Marine Corps Runners Club, which you can enter if you run the marathon at least five times.

Today, some of my favorite runs are my Saturday morning long runs with my neighborhood mom friends, and anytime my sister and I get to run together is the best, because we live in different places.

My love for running has led me to a nine-and-a-half-year run streak, which means I run at least two miles continuously every day!

I started my run streak on Sunday May 4, 2014.

For me, running is non-negotiable — it’s like brushing my teeth. Luckily it helps to have such a supportive family who knows this and who understands that running makes me better at all my roles in life.

I have more energy, patience, and more to give if I run.

Staying healthy and injury-free is important for my run streak. I do a lot of my runs at an easy pace, especially if I am focused on marathon training or running more distance.

I also believe in cross training — having your body move in different planes and training different muscles is so important, since running is a forward-only motion. I love lifting weights, swimming, and taking classes at the gym.

Since college, I have done the same 15 to 20 minute stretch routine everyday.

Running has gotten me through many highs and lows of my life, from meeting my husband to challenging myself in ways harder than I ever thought possible.

Lastly, I believe running keeps you healthy and strong, but it also shows you how much your body can do, and how hard it can work.

I also appreciate the routine and consistency of running — it provides me a daily reset and almost like an internal shift to help me be a better person.

I am so thankful for every run!

Sub 1h20 update + Giveaway!

Last week's training block was ~78km:

1. Monday: AM 70min Easy + PM Gym

2. Tuesday: Rest

3. Wednesday: AM 10×400m

4. Thursday: 60min Easy

5. Friday: AM 45min Tempo + PM Gym

6. Saturday: 60min Easy

7. Sunday: 21km Long Run

You can follow me on Strava simply clicking here to see more info about my sessions!

We are about to get to the “key block” of this preparation to try to go sub 1:20h in the Half Marathon on October 21st.

As you can see I reduced the gym workout and I start increasing my mileage again and in the next weeks i’ll reach 90-100km per week.

For now I feel strong and motivated, I think our goal is reachable even if I have to keep training hard!

We’re organizing a giveaway for you!

Do you remember a while ago I told you that I was organizing something with SOAR?

Good…

Soar and I have decided to organize an exclusive giveaway for the subscribers of this newsletter! And obviously the giveaway is 100% FREE!

I’ll give you more info soon, don’t miss the next issues!

Just for Laughs 😂

Trivia Answer: Running too fast! In this previous issue, i wrote about “How To Running Faster Without Getting Tired”

Latest Editions

• The Best Tips To Run A Successful Marathon (Link)

• Best Running Motivation Tricks You Need To Know (Link)

• Everything You Need To Know About VO2 Max (Link)

• How To Recover Like A Pro Runner (Link)

• Why You Should Improve Your Running Cadence (Link)

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From your running friend that's it for today! I hope you enjoyed it!

Have a fantastic time on your run, and until next Monday, keep pushing your limits and chasing those goals!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

Thanks SOAR Running for the support.

PS. Let's connect on Strava, here’s my profile

Matteo, your new running friend.