Want to know how to prepare for your upcoming race? Our Distance Running Program fills in the gaps around your race training with three different tactics to increase your performance and prevent injury (VIDEO BELOW):

1. Dynamic warm-up exercises to efficiently maximize your training

  • Elevate the heart rate and increase blood flow to tissues
  • Prime the neuromuscular system to facilitate use of full speed and power
  • Prepare the elasticity of tissues for optimized performance and injury prevention


2. Static cool-down stretches optimize muscle recovery

  • Improve flexibility and range of motion more effectively while muscles are warm
  • Reduce the risk of injury caused by muscular imbalances and lesions of the connective tissue
  • Reduce soreness after your workout



3. Foam rolling improves circulation before and after

  • Increase supply of oxygen to your muscles to assist with warm-up and recovery
  • Loosen tight, achy muscles
  • Reduce delayed-onset muscle soreness
  • Increase muscle flexibility and range of motion



Watch the Distance Running Basics: Running Your Race Injury Free video presented by Emily Milbank PT, DPT, CSCS

1. Dynamic Warmup (Repeat 10x Each Side): Walking Hip Cradle (0:19), Walking Figure 4 (0:33), Walking Quad Pull (0:48), Active Hamstring Stretch – Walking Tin Soldier (1:03), and Hip Stretch & Twist – World’s Greatest! (1:16)

2. Cooldown Stretching (Hold 20s each side): Static Hamstring Stretch (1:50), Static Glute Stretch (2:01), Static Figure 4 Lateral Hip Stretch (2:07), Kneeling Hip Flexor Stretch (2:17), Standing Gastroc Stretch (2:30), Standing Soleus Stretch (2:39)

3. Foam Rolling 101 Basics (Roll 1m Each Side): Glute (2:58), IT Band (3:17), Hamstring (3:34), Quad (3:47), Calf Foam Rolling (4:04)


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