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Activation Exercises for Runners

Did you know you can actually take your running up a notch by improving the quality of your warm up?  Anna and Andy are here to show you how with these activation exercises.

If you have a foam roller, tennis or lacrosse ball and a resistance band you can use them for these exercises, but not necessary for the moves!

Be sure to stick around to the end for our follow-along and make sure you save this link and come back to it before you run.

Foam roller – quad, ITB, calf

Ball – piriformis, TFL (glutes/hips)



Hip flexor

Lower back

Side bend



Band walks (crab walks) – can do this movement without band too

Triple extension

A Skips

Hamstring Sweeps

Walking Lunges

If you are in any doubt about any exercises or have any pre-existing conditions, pain or injuries, do not attempt them without consulting a medical professional first.

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