A sample of exercises to get things moving pre-run and can also be great post-run if feeling extra stiff. Primary goal is to move through planes of motion you wouldn't otherwise! Do each for 10-40 seconds for each exercise and don't forget to BREATHE! 

• Wall sits

• Lateral hip openers

• Shoulder gaiters (and/or cat-cow in table top position)

• Chest openers 

• Hip twists

• Glute bridges

• Single-leg lifts

• Butterfly stretch

• Happy baby

• Lower back twist

• Kneeling quad stretch

• Knee hugs (can also do lying down)

Can mix stuff up but the biggest goal with activations is to get muscles firing on cylinders: 

• Banded side steps

• Banded glute activation

• Banded half moons

• Percussion massage

Also included here are a couple key pre-run injury prevention exercises:

• Step-down touches for knee instability

• Bridges for glutes/pelvis

• Heel drops for Achilles/lower leg (not included here)

*these are starting points - physical therapists will always have more targeted advice and can help work through injuries faster!!!

A little core goes a long way! Sample of go-to core exercises:

• Russian twists

• Planks

• Side planks

• Stir-the-pot planks on ball

• Pikes

• Standing banded rotations

• Ab roller