THE MOST EFFICIENT AND BEST FOAM ROLLING WARM UP BEFORE YOU RUN (VIDEO)
In the majority of all sports, running is at least a component. In many of the most popular professional sports, it’s a fundamental element. Whether you brand yourself with the official title of “runner”, or you’re just need to move quickly from one part of the field/court to the other, learning a proper runner’s warm up can benefit us all.
Follow along with this video from Hyperice, as they take us through a warmup that encompasses both myofascial release and dynamic movement. Taking only a total of 5 minutes, you can both loosen and activate muscles needed to perform optimally.
The combination of these two portions of the warmup will lead to better movement and increased performance on your run, or whatever your workout entails. With the Hyperice Vyper and Hypersphere vibration technology, get ready to shake, rattle, and roll your way to a happier and faster body!
THE HYPERICE RUNNER’S WARM UP
Step 1: Foam roll the bottom of your feet
The feet are the foundation to all movements, obviously including running. We don’t notice it typically, but we hold a lot of tension in the foot causing strain on the achilles. Flexible feet function fantastically.
Step 2: Achilles and Calves
If you have a heavy “heel strike” you may experience more strain in your calves, due to increased range of motion. To roll your calf and achilles, move 1 inch “north and south, then east to west” (up and down, and side-to-side) every 10 seconds, applying and holding pressure on the areas that are more tender, letting the vibration do the work.
Step 3: Hamstring and Glutes
“Pain the rear” will prevent you from expanding your stride, limiting your ability to properly propel forward. Start at the bottom of the hamstring (behind the knee), and work your way up to the gluteal fold (bottom of your booty). Next, roll your bottom in three different parts: The Gluteus Maximus, Gluteus Medius and Gluteus Minimus. To achieve this roll up and down your tush, starting closest to your spine, and slowly rolling out towards your hip bone. Focus on the outer part of the glute especially if you experience tightness in the IT Band (sides of your legs).