Ultimate Mobility Warm Up for Runners - SUPER SIMPLE Routine to Avoid Injuries

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  • čas přidán 24. 11. 2023
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    Recently, I've been banging on about 'pre-run activations' and getting in a good 'mobility warm-up' before running or doing my gym workout, but what does this actually look like? Well, before you run or hit the gym, it's super important to do a dynamic warm-up, consisting of pre-run exercises, joint mobilisation, and muscle activation, to prepare your body for the physical demands of running. Incorporating dynamic movements and stretches can to improve flexibility, and can also help reduce the risk of running injuries! So, let me take you step-by-step through my pre-run and pre-gym warm-up routine and show you exactly what I do as a professional marathon runner.
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Komentáře • 41

  • @JJ01010J
    @JJ01010J Před 6 měsíci +16

    I often find myself doing random warmups without much thought or worse, no warm ups. This is a great sequence and easy to follow. Thank you!

  • @peterwilkins7013
    @peterwilkins7013 Před 6 měsíci +4

    Couple of others I do:
    - leg swings. Face a wall/ rail, use it to balance and swing one leg left to right across the front of you. Then turn sideways on and swing leg fowards & backwards.
    - marches: walk fowards lifting knees high, push off mid/ front of foot

  • @grgr6720
    @grgr6720 Před 6 měsíci +9

    "The easiest part of Marathon Running is the Running".
    ~Sun Tzu. 1391.

  • @vtrunnermudtrail9921
    @vtrunnermudtrail9921 Před 6 měsíci +5

    Thank-you for adding your banded prerun activation... since you've been mentioning it in your videos I've added them to my preruns... it does make that first mile a lot smoother:)

  • @CoopOnTheRun1
    @CoopOnTheRun1 Před 6 měsíci +6

    Phily you are definitely in my top 2 favorite British Athletes of this generation. Thank you and Daniel for the amazing work and good luck in Houston. #lovethegrind

  • @thomasbrown8286
    @thomasbrown8286 Před 6 měsíci +4

    I’ve finally added warmups to my runs and it has made such a huge difference. Now I’m working on building in strength days into my routine. My left side is much weaker and as such is causing all kinds of pains.
    Thanks so much for all of the videos and motivation to keep running!!!

  • @amelialarroque757
    @amelialarroque757 Před 6 měsíci +3

    Yesss this is the video I’ve been hoping you’d make! My warmups suck so bad, I hope I can stick to something like yours.

  • @laurenniehoff1970
    @laurenniehoff1970 Před 6 měsíci +1

    Yes! The video I’ve been waiting for! Thanks philly!

  • @maxdillon2278
    @maxdillon2278 Před 6 měsíci +1

    Just what I needed. I’m going to do the bands pre long run this weekend to see if it gets my hips and glutes into firing action earlier. 😊

  • @geoffh2560
    @geoffh2560 Před 6 měsíci

    Wow this is an impressive range of exercises - thanks!

  • @CatsAreTheBestPeople-mm1fo
    @CatsAreTheBestPeople-mm1fo Před 6 měsíci +3

    From 4:55 onwards... Anyone else thinking Monty Python's Ministry of Silly Walks?! 😂
    (11:00 Bless you! 😹)

  • @marybond6026
    @marybond6026 Před 6 měsíci

    THANK YOU SO MUCH FOR THIS 🎉🎉

  • @greertops
    @greertops Před měsícem

    this is amazing thanks Phily

  • @jazzibrensan
    @jazzibrensan Před měsícem

    this is great! i'm training for my first half marathon. thank you so much for your content

  • @Goldeeliza
    @Goldeeliza Před 6 měsíci

    You're a legend, Phily Bowden ❤

  • @Ouga_Official
    @Ouga_Official Před 6 měsíci +1

    I will try this tomorrow before my long run... I had to stop running for a while and tried a little 5 k today... rusty is an understatement haha
    But girl, that leg ain't pigeoning in one move anytime soon.... I have to stop halfway through downward dog and scoot my leg a bit till I get to pigeon

  • @perlah8407
    @perlah8407 Před 6 měsíci

    Been doing activation for 2 months getting closer to my marathon race now it really makes a difference in preventing injury for me as I am 38 years old

  • @meikeandrea
    @meikeandrea Před 2 měsíci

    I love these exercises and this sequence! I would really appreciate a follow-along though :)

  • @kimcruz16
    @kimcruz16 Před 6 měsíci

    Thank you for Sharing 🫶🏼 From NYC

  • @DavidTremblay
    @DavidTremblay Před 6 měsíci

    Great video I'll incorporate the silly walks and feet tapping into mine
    The one I do for starter is the caterpillar walk. Start in downward dog pose, walk your feet to your hands. Then walk your hand away, once away do the cobra pose to downward dog. Rinse and repeat

  • @lodovicachiaravalli1143
    @lodovicachiaravalli1143 Před 4 měsíci

    Hi Phily! Really helpful video 😊 Would you consider also doing a cool down video? Thank you 😄

  • @ebrunner1315
    @ebrunner1315 Před 6 měsíci

    I was going to ask for some tips on what exercises to do with the bands - thank you! That walking backwards one is a killer on the glutes!

  • @markusthulin2204
    @markusthulin2204 Před 6 měsíci

    Thanks!!!👍❤️😀

  • @mvzinn111
    @mvzinn111 Před 6 měsíci

    Good luck Andy!

  • @hurricane7800
    @hurricane7800 Před 6 měsíci

    This is so helpful! I’ll definitely be saving. I’m also laughing because I thought for a second you used the Zwift theme in the background 😂

  • @jochippyy
    @jochippyy Před 6 měsíci

    That wall needs a bit of a phily DIY special

  • @igmpvgoa1837
    @igmpvgoa1837 Před 4 měsíci +1

    6:14 Michael Jackson Hee heee!!

  • @timwildauer5063
    @timwildauer5063 Před 6 měsíci +3

    Are these still effective if you do them up to 20 minutes before a run? In the winter it’s torture to sit outside doing these before a run, and sometimes I have a 20 minute drive to get to where our run group is meeting.

    • @kecrn4132
      @kecrn4132 Před 3 měsíci

      Yes- I would still do a couple minutes of stretching/mobility right when you arrive just to ensure nothing has tightened up

  • @hikerJohn
    @hikerJohn Před 6 měsíci

    WHAT??? @50:00 I can't get my foot anywhere near that far forward LOL . . . next . . .
    I'll tell you the secret to my warmup. I blast the heater on my 30 mile drive to the trail :o)
    I think I can do all the rest of them and I even have those same blue NB shoes.
    I just wish I had the discipline to do all that before I leave the house at 5AM

  • @coreyadcock
    @coreyadcock Před 6 měsíci +1

  • @WanderFreeWithBarb
    @WanderFreeWithBarb Před 5 měsíci

    Do you warm up differently for your long slow runs compared to sessions that are based on a faster pace?

    • @PhilyBowden
      @PhilyBowden  Před 5 měsíci +2

      Yeah for hard workouts I'll do a load of drills after a 2-3 mile jog and then some strides, which I don't do for easy runs

  • @segatasanshiro21
    @segatasanshiro21 Před 6 měsíci

    Literally just pulled my hamstring... d’oh!!!😢

  • @MrDawson1400
    @MrDawson1400 Před 6 měsíci +1

    Warm up?. I would call that a work out

  • @rebeccacutforth8893
    @rebeccacutforth8893 Před 6 měsíci

  • @jpvanalphen
    @jpvanalphen Před 6 měsíci +2

    What a peculiar tattoo you have on your left lower leg. It's a jar of...what?