It seems as though the science behind exercises continues to progress and the research continues to teach us more about our sport and how to succeed. There is a good chance that the information overload could lead to decision fatigue. This article and the ones to follow are here to help you make a structured decision on what may work best for your body in-season and off-season

The time we spend logging long miles and time on foot is great, but what about the mental and physical warm-up, the activation for the process? If we make time to run, we should be making time to activate our bodies and minds to prepare for the stress we ask them to absorb and adapt to

We all know that strength training is a must for long-distance running and the longevity of our bodies. Actually, age-related muscle loss begins as early as your 30s and continues to decrease at a rate of 3 to 5% per decade We also know that strength training decreases the rate of injury.

But what about before we start lifting or running? What about the activation?

Let's break it down: activation does a lot more than just warm your body up. It increases blood flow, making our muscles contract more easily and making them more efficient during hard training sessions. Activation also helps your body balance hormones like cortisol and epinephrine, which regulate energy and make fatty acids and carbs available for use. Who doesn't want that?

So, how long would you need to set aside for a warm-up session? Well, that depends I personally look at my training for that day Is it a hard effort or a long run? Am I lifting that day? Is it a base run or moderate effort? Life is busy, and there is not a lot of extra time for adding in long activation routines I agree, but knowing that the benefits outweigh the effort, I set my alarm for an extra 15 minutes

If you're still questioning, "What should I be activating?" Have no fear I have taken the liberty of outlining a few of my favorite activation exercises for different efforts All of these activation exercises are simple and can be searched on any search engine

Be on the lookout for the next article in the exercise continuum: corrective exercise and finding your glutes!

Trail Forward

Colette Alesi PT, CES,PES,CNS

The Exercise Continuum

Resisted Knee Drives

Hamstring Primers with Band Arm Swings

90/90Stretch

Banded Kneeling Thoracic Extension

For Base Runs/Moderate Efforts:

Leg Swings (front ,back ,side to side)

SingleLegBridge Clamshells

Wall Drill

DeadBug

For WeightTraining:

Banded Cat/Cows

Thoracic Reach Throughs

Good Mornings Monster Walks

Shoulder Dislocates

Planks(30-secondholds)

NextUp: Running Mechanics and Finding Your Glutes!

Stay tuned for our next column, where we'll delve into running mechanics and techniques for better glute activation, crucial for optimizing performance and reducing injury risk.

ColetteAlesi, PT, CES, PES, CNS, is a seasoned trail and ultra runner based in Kennesaw. With over 12 years in the endurance community, Colette works at Evolve Chiropractic and Performance in Woodstock, GA.

THE EXERCISE CONTINUUM