Use the jog matrix for the first 1/2 mile of your run to over prepare yourself for the demand running places on you. Matrix = moving in 3 ways. For each plane of motion, you will perform three movements: 2 with your feet and 1 with your hands.
Round 1 (Forward to back movement): High knees jog, long stride jog, reach overhead jog
Round 2 (Side to side): Crossover jog, wide base jog, see saw jog
Round 3 (Rotation): Toes in jog, toes out jog, twist jog
Tip: If you feel yourself fatiguing or slowing down, performing the jog matrix again mid run is like hitting the reset button. You'll enhance flexibility and control without stopping and it will help you pick it back up.
Perform this short routine that conditions your core consistent with what it does in running. This will have an immediate carryover to your run. Follow the routine below and keep this in mind:
1. Use weights that challenge you but keep your form crisp
2. Choose the right weights for your distance: 5-10K 10/side, 1/2 marathon 15/sd, marathon 20/sd
Stride stance 1-Arm Swing → Step up Jump → Stride stance step and row → Pivot press
On training days, perform before your run or incorporate into your current routine up to 3 days per week.
Instead of crashing on the couch after a tough run, give yourself an extra 5 minutes to perform a sphere matrix to access the deep ranges of motion that stimulate healing, nourishment and recovery.
Keep this in mind:
1. Get into a large stride stance with your lead foot elevated
2. Move slowly and reach maximally to lift your ribcage off of your pelvis
3. Compare right to left and perform a 2 to 1 ratio on the stiffer side
When done properly, you'll feel taller, lighter and ready to run again.
Here's the skinny--
1. Muscles respond to motion: if you lack a range of motion, you simply cannot turn a muscle on efficiently until the motion is restored
2. Movement is a chain reaction: If there is a lack of motion somewhere in the body, it will affect joints and muscles above, below and adjacent to it. This is how an ankle sprain can lead to misfiring in the transverse abdominals
3. Muscles function subconsciously: since muscles respond to motion, we don't have to think about firing them to get them to turn on. This includes stabilizing muscles, they don't need to be told to activate / stabilize (rotator cuff, pelvic floor, sub occipitals, etc.)