My Pre-Run Stretching & Mobility Routine | Nick Bare

Summary

In this video, the presenter shares their essential pre-run mobility and stretching routine, designed to improve flexibility, reduce soreness, and enhance running performance. The routine is broken down into three key areas: stretching, myofascial release with a frozen lacrosse ball and foam roller, and percussive massage using a Theragun. The presenter emphasizes the importance of targeting specific muscle groups such as calves, hamstrings, quads, and hip flexors, while incorporating both static and dynamic stretches. This 15-20 minute routine helps runners feel more prepared and mobile before hitting the pavement.

Takeaways

• 😀 Stretching is crucial before a run to prevent injury and improve flexibility.
• 😀 A frozen lacrosse ball is a helpful tool for releasing soreness in the feet and treating plantar fasciitis.
• 😀 Myofascial release with a foam roller helps to relieve tightness in quads, hamstrings, calves, and lats.
• 😀 Percussive massage with a TheraGun is effective for improving muscle recovery and circulation before a run.
• 😀 Calf stretches are essential, especially for those with tightness or weakness in the ankles.
• 😀 Holding stretches for 1-2 minutes helps to alleviate tightness, with longer holds for more tension.
• 😀 Hip flexor and quad stretches can enhance flexibility and ease muscle tension.
• 😀 The routine should start with lower body stretches and progress to upper body myofascial release if needed.
• 😀 Foam rolling is a long-time practice that targets areas that typically hold tension, especially after a lot of mileage.
• 😀 Consistency in pre-run mobility work (15-20 minutes) can improve overall running performance and reduce injury risk.

Q & A

What are the three main categories of the pre-run mobility routine?

The three main categories are: 1) Stretching, 2) Myofascial release using tools like a frozen lacrosse ball and foam roller, and 3) Percussive massage therapy with a TheraGun.

Why does the presenter focus on calf stretches in the morning?

The presenter focuses on calf stretches because tight calves can cause the feet to collapse during a run, leading to poor form and discomfort. Stretching the calves helps to prevent this.

How does rolling the ankles benefit the presenter before a run?

Rolling the ankles helps the presenter address weak ankles, a result of past injuries. This movement provides stability and confidence before starting a run.

How long does the presenter hold each stretch in their routine?

The presenter typically holds each stretch for 1 to 2 minutes, adjusting the duration based on how tight or tense the area feels.

What is the purpose of using an elevated surface for the quad and hip flexor stretches?

Using an elevated surface helps the presenter to deepen the stretch in the quads and hip flexors, which are important for flexibility and preventing tightness that could affect running performance.

How does the glute and hip stretch improve mobility?

The glute and hip stretch opens up the hips and targets tight glutes, which are common areas of tension for runners. It helps improve overall hip flexibility and mobility, preventing stiffness.

Why does the presenter use a frozen lacrosse ball in the morning routine?

The frozen lacrosse ball is used for myofascial release to relieve soreness in the bottom of the feet, which can help prevent conditions like plantar fasciitis and improve foot mobility before a run.

What other tools does the presenter mention for myofascial release?

In addition to the frozen lacrosse ball, the presenter mentions using a foam roller to target tight areas like the quads, hamstrings, calves, and occasionally the lats.

What is the benefit of using the TheraGun in the pre-run routine?

The TheraGun provides percussive massage therapy, helping to relieve muscle tension and increase blood flow to key muscle groups such as the quads, calves, and hamstrings, preparing them for the run.

How long does the presenter spend on stretching and mobility work before a run?

The presenter spends about 15 to 20 minutes each morning on stretching and mobility exercises, focusing on the three categories: stretching, myofascial release, and percussive massage therapy.