Since recommitting to road running and racing at age 59, I’ve extensively researched and tested methods for avoiding pain and injuries. As the audience for Running Longevity Lab has grown, I’m often asked for my routine for avoiding injuries. You will get that in this 1st of a 3-part series.

My routine keeps evolving and will likely continue to do so. When I discover something new, I give it a try. I recommend you do the same. Your training is a laboratory of sorts. Use it to find what works best for you.

Pre-Bedtime Routine

Running for most of us is a day-to-day experience. So our preparation is fluid. I’ve discovered dynamic stretching before bedtime produces significant benefits for the next day’s run.

When sleeping our metabolic systems slow down. This allows our body to respond to the day’s training so we can make productive gains.

You want to get fresh blood circulating through your body and activate the systems that flush out debris from the day’s workout. This also reduces inflammation and relaxes the body for sleep.

Here’s a sample of the exercises I usually perform, and typically in this order.

1. Child's Yoga Pose
2. Supine back twist (lying on back w/knees to chest)
3. Tibialis raise - Video example for #3, #4, #9
4. Calf raise
5. Foam rolling
6. Reverse Table Yoga Pose
7. Sitting in deep squat
8. Sitting on legs (supported as necessary)
9. ATG split squat
10. Cossack squat

Suported ATG split squat (with yoga block)

Another version of the cossack squat

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