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Got 5 Minutes? Do This Pre-Run

Do these four quick exercises before your next workout to activate your most important run muscle.

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Do these four quick exercises before your next workout to activate your most important run muscle.

It’s easy to just throw on your shoes and treat the first five minutes of a run as your warm-up. But you can do better than that! These simple exercises from SKLZ Performance, done with a mini resistance band, activate your super important glute muscles in less than five minutes. Focusing on them pre-run will ensure they’re working to their full potential during your workout and will also help you avoid common injuries stemming from weak glutes, such as IT band syndrome and piriformis syndrome.

SKLZ Mini Bands Three-Pack $20, Sklz.com

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Squat

10 reps

1. Loop a band just above your knees. Stand tall with your feet shoulder-width apart and pointing straight ahead with your arms at your sides.
2. Keeping tension on the band at all times, squat back and down until your thighs are parallel to the floor. As you descend, raise your arms out in front of you.
3. Return to a standing position by pushing through your hips while you lower your arms.

Form Tip: Keep your chest up, back flat, and do not let your knees collapse to the inside.

RELATED: 15-Minute Run Strength Workout

Hip External Rotation

10 each leg
1. Stand with your feet slightly wider than shoulder-width apart, hips back and down, back flat, and a band around your legs just above the knees.
2. Keeping one leg stationary, rotate the other knee in and then back out.
3. Complete the set on one side before repeating with the opposite leg.

Form Tip: Keep both feet flat on the ground and your stationary leg stable.

RELATED: Are Weak Hip Adductors Causing Your Injuries?

Lateral Straight-Leg Walk

10 steps each direction
1. Stand tall with your feet hip-width apart and a band just above your knees.
2. Keeping your legs straight, walk to the side with small steps, driving your elbows back with each step. Step with your trailing leg first and follow with your lead foot.
3. Complete the set on one side before reversing directions and repeating.

Optional: Do the same exercise with bent legs.

Form Tip: Keep your chest up and back flat with tension on the band at all times. As you improve, try placing another band around your ankles.

RELATED: Piriformis Syndrome Treatment, Prevention And Exercises

Linear Straight-Leg Walk

10 steps each direction
1. Loop a band just above your knees. Stand tall with your feet slightly wider than shoulder-width apart and your toes pointing forward.
2. Keeping your legs straight, walk forward with small steps as you drive your elbows back with each step.
3. Reverse directions and repeat the movement, walking backward to the starting point.

Optional: Do the same exercise with bent legs.

Form Tip: Keep tension on the band at all times and do not let your feet come together.

RELATED: How To Run More Efficiently