Pick 3

There is this African proverb my mom shared with me when I first decided I wanted to pursue running.

“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter whether you’re a lion or gazelle. When the sun comes up, you’d better be running.”

I was 13 years old and my core was on fire for the journey I was about to embark on. I set my goals pretty much from day one. I knew the pursuit of these goals was not going to be just any ol’ walk in the park. It was going to be years and years of countless work to even toe the starting line of what might take a lifetime to conquer.

But that’s the fun part , right?

Years and year go by.

Over a decade passes.

I still push onward.

I’m still going, 18 plus years later… I am still running!! THAT IS WHAT MATTERS.

Literally every morning when the sun comes up I am doing something to prepare myself to get out the door running. Now, when I was 13 years old, my body was able to walk out the door and go for a run, but as I have pounded my body over the years I’m no longer able to just walk out the door. I need to dust the rust off my joints and muscles every morning. I believe if you dedicate just 15-20 minutes before every run doing a few dynamic stretches or pre hab exercises, you will:

First, have few injuries


Second, be able to run for years to come.

My personal recommendation is to pick three exercises in addition to some light foam rolling to “wake up” your muscles. If one works a traditional 8-5 desk job, you have been sitting for most of the day. So whether you are an en evening runner or morning runner you will need to get those running muscles firing.

In order to target different muscle groups and to encompass a wide variety I suggest picking 3 different mini exercises to complete on the different days of the week you run. Below I have my current three in addition to several other options to incorporate in your daily running regime.

My current 3:

1×50 Yoga toes

2×20 Short foot

3x 20 Monster walks with band, forward, backwards, sideways.

Example 1:

3×10 3- way band on ankle

3×10 Clam shells

3x 10 Bridge marches

Example 2:

3×10 Lying leg swings

3×10 Donkey kicks

3x 10 Eccentric calf raises

Example 3:

3×10 Bird dog

3×10 forward lunges

3×10 Dead bug

Whether you run 1 day or 7 days per week, you can rotate between these different routines as well as find additional exercises to add.

Best of luck to you all on your running journey!



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