"God determines how fast you're going to run, I can only help with the mechanics." 

- Bill Bowerman

How To Properly Warm-Up To Run - Episode 1 of 3 - Bands. Special thanks to New Balance - Union Park for allowing me to try out their new winter gear and some great 1400 v5 shoes. Many of us are pressed for time and are happy to even get a run in...who has time to warm up?

Improve Your Running Warm Up - Episode 1: Bands  -  THE RUNNER'S FIX

We are back with part 2 or our 3 part running warm-up series. We work on the balance component and how it helps us transition from muscle activation to ballistic movements in order to help us prevent injury. Thank you for visiting our YouTube channel.

Improve Your Running Warm Up - Episode 2: Balance  -  THE RUNNER'S FIX

 
Part 3 of our Proper Running Warm Up Series takes what we started with our band and balance portions and rolls them into our dynamic, bounce portion. Thank you for visiting our YouTube channel. Our channel is specifically designed for those who want to feel better faster and push towards their health and fitness goals.

Improve Your Running Warm Up - Episode 3: Bounce               - THE RUNNER'S FIX

 
The ankle CAR's (Concentric Articular Rotation) is a great exercise to improve joint range of motion. To perform correctly, every muscle in the lower leg and foot must be active. Perform 10 circles in each direction, with as much muscle tension as possible, as slow as you can.

Ankle CARs for Ankle/Foot Pain - THE RUNNER'S FIX

Restricted dorsiflexion can cause huge biomechanical issues up the chain if not addressed. Begin in a standard lunge position with your toes just far enough from the wall where the knee will not touch and the heel stays on the ground. Work into a deep lunge feeling the tension over the posterior leg and anterior mortise joint.

Dorsiflexion Drill for Ankle Mobility - THE RUNNER'S FIX

Overpressure mobility drills can help you achieve pre-injury range of motion after an ankle injury. Work through our basic ankle mobility work FIRST, then work on proprioception, once you are 3-4 weeks removed from an acute ankle sprain, begin easing into overpressure movements. Thank you for visiting our YouTube channel.

Ankle Dorsiflexion & Plantarflexion banded overpressure - THE RUNNER'S FIX

The Iliotibial Band is made up of the TFL and Glute Muscles. Rolling the band will provide some short term pain relief but the secret is in rolling out the contributing muscles. Thank you for visiting our YouTube channel. Our channel is specifically designed for those who want to feel better faster and push towards their health and fitness goals.

Foam Rolling for IT Band Relief - THE RUNNER'S FIX

The basic clamshell exercise can be very valuable for activating the glutes, improving hip control, and increasing hip range of motion, all of which can help decrease low back discomfort. Thank you for visiting our YouTube channel. Our channel is specifically designed for those who want to feel better faster and push towards their health and fitness goals.

Clamshell Exercise for Hip Stability - THE RUNNER'S FIX

Foam rolling the posterior hip provides needed attention to the glutes, piriformis and other rotators of the hip. Many of us sit too much and tension here can cause sciatica issues, IT band syndrome, contribute to back pain, and other injuries. Aim for 3-5 sessions each day, no more than 2-3 minutes at a time.

Posterior Hip Foam Rolling For Hip Pain, Runner's Knee, ITBS - THE RUNNER'S FIX

The McGill Curl-up is part of Prof. Stu McGill's Big 3. This move takes crunches out of your life once and for all! Practice this movement, as it helps with low back stability, running form and desk posture. Thank you for visiting our YouTube channel.

McGill Curl-up for Core Stability - THE RUNNER'S FIX

Glute Bridge for Low Back Pain and Running Injuries

Glute Bridge Exercise for ITBS, Runner's Knee, Hip Pain - THE RUNNER'S FIX

Balance and Proprioception are vital to ankle stability and injury prevention. If you are coming back from an ankle sprain, or are prone to rolling your ankle, start with 30 sec on each side, working up to unbalanced surfaces, and then movement. Thank you for visiting our YouTube channel.

Single Leg Balance for Ankle Stability - THE RUNNER'S FIX

Foam Rolling is a highly effective way to decrease muscle tension and improve circulation to speed healing after an acute ankle sprain. Thank you for visiting our YouTube channel. Our channel is specifically designed for those who want to feel better faster and push towards their health and fitness goals.

Foot and Calf Foam Rolling for Ankle Pain - THE RUNNER'S FIX

Lateral Band Walks are great for hip, pelvis, and low back stability during running. Perform 10 slow and controlled steps to each side with the band around the knee, ankle, and feet. Thank you for visiting our YouTube channel. Our channel is specifically designed for those who want to feel better faster and push towards their health and fitness goals.

Lateral Band Walks for IT Band, Runner's Knee, and Hip Pain - THE RUNNER'S FIX

After mastering the basic clamshell movement, strap a band around the knees to provide some resistance to the exercise. This move is great as a warm up exercise before your next run or squat session. Thank you for visiting our YouTube channel.

Banded Clamshell Exercise for Advanced Hip Stability - THE RUNNER'S FIX

The Hip Flexor Lunge Stretch helps address the iliopsoas muscles. When we sit, this muscle tightens. Due to the origin being on the front of the lumbar spine, tightness through this powerful muscle can lock down the lumbar spine, causing discomfort. If you are an athlete, tightness here can severely limit your hip range of motion and explosiveness.

Hip Flexor Lunge Stretch for Hip Range of Motion - THE RUNNER'S FIX

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