Pre-Run: Dynamic Warm-up
A dynamic warm-up, "teaches your muscles to be explosive, which is helpful for shorter distances, and strengthens your coordination and balance, which is great for longer distances," says Andrea Henry, M.S., P.T., C.P.T., a physical therapist and running coach in San Diego. After a 10-minute warm-up, go through the following drills. (Watch our video routine of the Dynamic Warm-up for Runners to follow along.)
High knees: Walk with high knees for 45 seconds. Then skip with high knees for 45 seconds.
Grapevine: Carioca with your left foot leading for 30 seconds, then lead with your right to return to the starting point.
Walking lunges: Lunge forward for 20 seconds, then lunge backward for 20 seconds.
Tiptoe bounce: Take a small jump forward, then to the right, then backward, and then to the left to form a small rectangle. Repeat and advance forward about 20 feet. Switch directions for second set.
More: A Better Pre-Run Warm-Up: 5 Moves in 20 Minutes
Post-Run: Foam Rolling
After a run, hit the foam roller to iron out any minor kinks sustained on your run; doing so will help keep muscles fresh and injuries at bay.
Hit your usual suspects—calves, quads, hamstrings—and don't forget your glutes, which Gillanders calls "overworked and underpaid." Position the foam roller horizontally to roll up and down your glutes, then put it vertically to go east and west.
After the major muscles, lie on the foam roller so it runs the length of your spine. Put your arms out to about 45 degrees to open up your chest. ("Great for runners who sit all day," Gillanders says.)
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Don't turn your foam-rolling session into another workout. "It should take about 10 minutes to go through your whole body," he says, "If you have to spend 30 minutes to get something to feel better, something isn't right." When you're not using your roller for post-run relief, try this Foam Roller Workout to build strength and balance.
More: 10 Essential Foam Roller Exercises for Runners
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