Thanks K! I do something before every run too but to me these seem more like muscle activation exercises vs. joint mobility movements. One example of a joint mobility exercise is to stand on one leg and bring the foot of the other leg behind you on your toes (using your core to stay balanced). Then move your non-standing knee in circles which loosens the ankle (both directions). There is a RU-vid (old) video based on Chi running which has a lot of good mobility exercises for pre-run. I may be able to send if you want. 👍💪 I mean, I think it is good to do some activation before a run too but again, I think you need to differentiate between mobility and activation. Cheers!
I conflate the two because I’m not sure I understand the difference. Activation is a very weird concept to me, but I think trying to figure out the difference between activation versus mobility for a skandasana seems pretty opaque.
@@kofuzi I am no expert either but here is how I think about it. Activation gets a specific muscle or group of muscles ready to work, sort of wakes them up. Mobility exercises or movements get the different parts of the body ready to move and helps with range of motion.
Only easy runs i try to get in a 5 min warm up with mobility. the harder days i'll go with a 10-15min warm up to get primed for the workout. I sometimes dont feel like doing a full cool down and will just go with 1-2 exercises post workout.
Thanks for this! I do the Strength Running standard warm-up, which is very similar. Then some dynamic drills outside: zombie walk, high skips, long skips, high knees and butt kicks and finally, some arm swings. Post-run, I do a hamstring stretch, lunge and then foam roll.
Good warm up stretch routine Kofuzi, I found it so much more important to do as ya get older, I’m oldie age group 57 yep better doing 15 min stretching than six months of with injuries 👍🌲🍀☘️🌴😀
Almost exactly my ‘strength’ routine, which I have built up from exercises to recover from a back injury / immobile hip! When I’m really stiff I start gently on my back with wipers / leg lifts to loosen
@@kofuzi thanks for your reply. I found you during NYC marathon 2022. That was my first marathon and I completed it in 4:18:00. I have watched many of your videos already and being father of two boys, I can completely relate to your dedication towards improving yourself while balancing family life and work. Thanks again for posting informative videos. Oh yes, I got into the lottery for Chicago Marathon 2023. Hopefully I will find you there :) - HP Desai
And the warm-up, do you usually do it? Could you talk about? I'm a 6-minute-per-quilometer pace runner and wonder if I need to warm up. A stretching and mobility routine I always do before running, but warming up to run only 6 minutes/km I confess I get discouraged to do it.
is your left ankle less supple than right one, just an observation from a non-physio who have watched people do things for two decades.... in most movements you never had flat feet, always rising from the back, left seem to be doing this more, dunno if that matters much
I tried this today and my HR was higher than normal through the run, with all other things like weather being similar. Did you notice any negative performance when you first started adding it before a run, and if so, how long before it got back to normal?
Do you immediately start your run the second you finish your warm up? Or do you wait for a couple of minutes for your heart rate to go down? Hoping for a reply, cheers!
I usually do this routine inside and then put my shoes on and/or put on the hydration vest and then head out. Sometimes, if I have to drive to the run (like for a trail run), I will debate whether to do the routine before the drive or once I get there
@@kofuzi Thanks! I actually do the same thing- I like to warm up first before I put on my shoes because I'm more comfortable to work when barefooted, and I find that breathing deeply while putting on my shoes helps a lot in conserving my energy and go for a longer run.
Shouldn't you do it after the exercise? Some of them are strength exercises. You will win more after the running since your body will me more tired and you will do extra effort
