NIFS Healthy Living Blog

Running places significant demands on the lower body—from muscles propelling you forward to joints absorbing impact. To maintain performance and prevent injuries, a structured mobility routine is essential. Below are key pre-run activation exercises and post-run stretches to keep you moving efficiently.

Pre-Run Routine

A proper warm-up prepares your body for movement and helps prevent imbalances. Since running primarily involves forward motion, incorporating side-to-side and rotational movements improves mobility and stability.

Pendulum Leg Swings

This dynamic exercise loosens up the hips and knees while enhancing mobility.

How to do it:

• Stand tall and hold onto a sturdy surface (e.g., a chair or dowel rod) for support.
• Shift your weight onto one leg, lifting the opposite foot slightly off the ground.
• Swing the elevated leg side to side in a controlled motion.
• Perform 10-12 reps per leg for 3 sets.

Cossack Squats

Engaging muscles not typically used in straight-line running, this lateral squat improves hip mobility and balance.

How to do it:

• Stand with your feet wider than shoulder-width apart.
• Shift your weight to one side, bending the knee and keeping the other leg extended.
• Keep your torso upright and core engaged as you lower.
• Return to standing and switch sides.
• Perform 10 reps per side for 2 sets.

Post-Run Routine

After running, focus on static stretches to release tension and promote recovery.

Forward Fold IT Band Stretch

The IT band often tightens due to repetitive motion, leading to discomfort.

How to do it:

• Stand with one leg crossed over the other.
• Slowly fold forward, reaching toward the ground while maintaining balance.
• Hold for 15-20 seconds, then switch sides.
• Repeat 2-3 times per side.

Seated Hamstring Stretch

Running shortens the hamstrings, leading to tightness. This stretch helps restore flexibility.

How to do it:

• Sit on the ground with one leg extended at a slight angle (about 45 degrees).
• Bend the other leg, placing the foot near your inner thigh.
• Gently reach toward the extended leg, keeping your back straight.
• Hold for 15-20 seconds, then switch sides.
• Repeat 2-3 times per leg.

Incorporating these mobility exercises into your routine prepares your body for movement and aids recovery post-run. Prioritizing mobility reduces injury risk, improves efficiency, and keeps you running strong. Aim to complete this routine before and after every run for the best results!

Enhance flexibility and mobility with a personalized full-body stretch designed to target major muscle groups and specific areas of discomfort. These sessions can help improve range of motion, support injury recovery, and go beyond what self-stretching can achieve. Check out Individual Stretching with NIFS Health Fitness Specialist, Shelby Graves (sgraves@nifs.org) today!

Training Services and Personal Guidance

NIFS offers several services to help you take your fitness to the next level. Here’s how you can get started:

Schedule a free Strategy Session with one of our trainers to receive your free yearly BodPod and NIFS 3D scan. These assessments provide insights into your body fat percentage and measurements, helping you set realistic fitness goals. A trainer will explain your assessment results and use them to create a personalized workout program tailored to your needs. Your trainer will guide you through the initial workouts and provide ongoing accountability. After 6-8 weeks, you can update your program to stay motivated.

For one-on-one guidance, NIFS offers personal training sessions in 30- or 60-minute increments to ensure you stay on track. You can also enjoy closer guidance in a supportive group setting with Small Group and High-Intensity Interval Training, making your fitness journey more engaging and affordable.

Group Fitness Classes

Your NIFS membership includes unlimited access to our group fitness schedule! Join a variety of classes led by our expert coaches, including boxing, yoga, and Pilates. These classes cater to all fitness levels, making them perfect whether you’re discovering a new activity or enhancing your current routine. Working out in a group also adds a sense of community and extra motivation.

Specialty Training Programs

Looking to focus on a specific goal or event? Explore these exciting options:

The Mini Marathon Training Program offers a community-driven approach to race training. No matter your pace, you’ll find support to prepare for the big day. Launching in 2025, the Powerlifting Program is perfect for members who want to get stronger and master their squat, bench, and deadlift. The DEKA Training Program helps you conquer all 10 stations of this unique challenge with guidance from our training staff.

Our training staff and group fitness coaches are here to help you determine which services, classes, or programs best fit your needs. Meet with us, explore your options, and start achieving your fitness goals today!

Hope to see you soon!

As we get into the season of gratitude, it’s the perfect time to think about how we can strengthen our bodies and minds. This November, we’re super excited to kick off the holiday season with a Planksgiving Challenge! Whether you’re a fitness pro or just starting out, planks are a fantastic way to build your core strength, improve posture, and up your overall fitness game.

Let’s chat about the benefits of adding planks to your routine and tips to make the most of your Planksgiving efforts. Get ready to boost your fitness while appreciating the strength and resilience of your body by committing to a stronger you—one plank at a time!

Why Planks?

1. Posture and Low Back Pain Prevention: Planks are a great way to help maintain good posture and can prevent lower back pain by strengthening the core muscles.
2. Balance and Coordination: They engage multiple muscle groups at once, which helps improve your balance and coordination, making everyday activities easier.
3. Convenient, Total Body Exercise: Planks are super versatile! Whether you are doing a workout in a gym, at a park, or at home, planks activate multiple muscle groups at once to allow a bigger bang for your buck.

How to Work Planks into Your Routine

There are several ways to incorporate planks into your routine. For example, you can add them at the beginning of your workout as a full-body warm-up before you start. Performing three to four sets of planks before you start your workout is a great way to warm up those tiny stabilizer muscles and help you build a mind-muscle connection before performing your workout. Planks can also be added to the end of your workout as a finisher. Adding in planks at the end of a workout is a great way to strengthen your core and help build endurance in the muscle groups activated.

Sample Plank Circuit

• Standard plank hold: 2 sets, 30 seconds each
• Side plank hold: 2 sets, 30 seconds each side

If you’re new to planks, they can also be easily modified by dropping the knees to the ground, coming up to the hands in a high plank position or by being performed on an elevated surface such as a weight bench or box.

Make November a time to celebrate fitness, resilience, and gratitude by joining us for the Planksgiving Challenge! Whether you’re looking to strengthen your core, improve your balance, or just try something new, this challenge is for everyone. See a NIFS staff member to get started!