Hey Reader!

Last weekend Shivonne and I went down to the Two Bays Trail Run, a great 28km or 56km event that often kicks off many road and trail runners years.

Sadly for the 56km runners, only 4 would see the finish. A lightning storm rolled in just before midday and the race organiser would have to make the hard and correct decision to stop the race as runner safety is the number one priority.

It was good to see the community react well to the news though I think this only because it has become somewhat of a norm over the last 12 months. The Grampians Peak Trail 100 mile got paused last year for the same reason and then cancelled this year due to heat (this is just before the fires), and Ultra-trail Kosciuszko was paused for 2 hours due to weather.

These occurrences both cause me to pause and be grateful for the events we get to do and be worried about what the future may hold if this adverse weather continues to disrupt our events. Regardless, I think it is vital to be prepared for any circumstance and ensure we always carry mandatory gear plus anything else you need to feel safe, especially in the mountains.

And please, as someone who has been on the event management side of this through weather disruptors, remember the event director wants the event to run as much as you. Be kind, patient, and caring when things don't go to plan.

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Feeling lethargic and stiff when starting a run is common for many runners. However, incorporating a strategic pre-run routine can significantly improve your running performance, reduce fatigue, and help prevent injuries.

I think we come to accept this as the norm of training - our running friends all feel the same so it must be normal, right?

To some degree, yes. When you are trying to improve your running, the tax on the muscles and the impact on the joints can build up to a point where you have a level of general soreness that, to an extent, confirms that the work you are doing is creating a stressor that will lead to growth (with recovery).

However, there are steps we can all take to minimise the first 10-minute discomfort and help look after our bodies a bit better, even if we are constrained on time.

It starts with doing a pre-run routine.

Why pre-run routines help running.

There are differing views on this topic, and as usual, the research says one thing yet real-world experience says a slightly differing thing. This 2023 paper does a good job of analysing the data and giving a broad context on what warmups may do to help performance. In reality, we don't yet have a definitive answer.

However, there are 4 key reasons why I suggest you include a pre-run routine:

1. Enhancing Range of Motion for Better Running Mechanics

Running requires our body, especially our hips, to go through a large range of motion. The hip needs to achieve full extension, the knee comes through flexion, and our backs need to be able to move freely for balance and coordination.

2. Neuromuscular Activation: Creating Smoother Running

Neuromuscular activation is about the brain effectively and efficiently sending the firing signal to our muscles, including how many fibres to fire to produce the energy we need. Activating this before the run improves our coordination, letting us feel less clunky from the start.

3. Pre-Run Isometrics for Injury Prevention

The reality is, as runners, we will have niggles and injuries. Isometrics pre-run have been shown to limit soreness, improve neural activation, and help potentiate the muscle-tendon junction increasing stiffness which is what we want for running as shown in the 2021 review.

4. Mental Readiness: Preparing Your Mind to Run

The last aspect that works concurrently with our physical readiness is getting into the right mindset to perform, important even for recovery or easy runs. When leading a busy life, regardless of running first thing, at lunch, or after work, our mind is often elsewhere. By taking 3-5 minutes and warming up, we are giving ourselves the time to be intentional with our running and not leave our heads at work.

I see this last point for those who see running as their therapy. As someone who was in that cohort and has since sought actual therapy, I don't feel running can replace an actual psychologist appointment. However, if due to access or for more general well-being, being present and intentional with our running - which can mean just taking in the colours and the smells - is likely where the most joy and positive well-being impacts will be found.

What to do.

When it comes to deciding what you need to do for your pre-run activation, following a framework of simple to complex, starting with a controlled range of motion to faster running specific movements works well.

In practice this will look like this, made specific to you:

Step 1

Dynamic mobility. You can start here with a couple of targeted active stretches and progress towards more full-body movements. This step is about waking the body up and working through the kinks.

Step 2

Muscular activation. This is where I will typically reach for a band and go through a sequence designed to "switch on" muscle groups that are typically less active for me - the common ones we hear are to use our glutes. This step can also be about going through more complex movements, specifically biased towards single-leg stability, as this replicates more closely the demands of running.

Step 3

Isometrics. This step is not just for those that are completing rehab protocols. Since they improve neural firing efficiency and tendon stiffness, isometrics have running economy and performance benefits year-round. Wall sits, split squat holds, and wall acceleration holds are all examples of isometrics that can be beneficial.

Step 4

Potentiation. This is where we start moving more quickly and explosively, the most similar to our running mechanics. Calf rebounding, pogo's, skipping, bounding, and other plyometric/skill work are what we would use here.

Example routine.

Putting this all together, here is the routine I use. When I do the whole thing, it takes 5 minutes, though I will often skip some steps. No one is perfect!

I'll start with some mobility for my back due to past injuries. Often, this includes thoracic windmills and rotations. These are specific to you, however, so focus on where you need to.

Then I will go into this routine:

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Finally, I will complete 1 round of:

• 30 x Pogo's​
• 15 x SL Pogo's​
• 10 x A-Skips​
• 10 x C-Skips​

And that's it! The aim is to find something specific to your needs, is efficient, and is easily repeatable no matter where you are. A good tip is to have a miniband in your car at all times or packed in your luggage as this is a surefire way to make your pre-run routine a non-negotiable.

Past Newsletter Editions

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Closing Thoughts

Start putting these into practice from your next run and see how it feels!

Do you do something different? I'd love to hear what you have found makes your body feel best for those initial minutes.

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