When you’re facing an intense tempo session, track intervals, or a crucial marathon-pace long run, it’s natural to want fresh legs – unless you’re specifically training under fatigue. But is complete rest always the best approach to feel sharp and ready? Many runners actually find that a full rest day or a very easy run before a big workout can leave them feeling flat or sluggish. Instead of jumping straight into the tough effort, the early part of the workout might feel awkward or slower than expected. The key is to strike the right blend of rest and activation to get the most from your performance.
Here’s how to fine-tune that balance, with some pre-workout strategies you can try both the day before and the day of your big session.
Day-Before Prep: Priming Your Body Without Overdoing It
- Try a Split Easy Run: Go for a short 2–4 mile easy run and pause halfway to do some dynamic drills like skips, strides, or form exercises. Then jog the rest of the way home at a relaxed pace. It mimics a workout day but keeps things low-key.
- Include Some Short Speed Bursts: Toward the end of the run, insert 3–4 quick surges of 20–60 seconds each. These can help spark your neuromuscular system. If you’re more advanced, doing them uphill (on a 4–7% grade) can be even more effective.
- Light Plyometrics: After the run, incorporate simple “pumping” moves like fast single-leg hops, bodyweight lunges, or single-leg squats. Keep the intensity low – this is a primer, not strength training.
Workout Day Prep: Smooth Transitions Into High Gear
- Start With Dynamic Walking: Spend 3–10 minutes walking with variety – wide strides, crossovers, toe-walking, heel-walking, etc.- to gently activate different movement patterns.
- Warm-Up Run: Jog for 1–3 miles at an easy pace. In the final quarter mile, gradually build to near your target workout pace.
- Running Drills: Perform drills like butt kicks, A-skips, B-skips, and bounding. Focus on sharp, quick, powerful movements to prep your muscles and coordination.
- Strides for Activation: Do 2–6 short, fast strides of 10–20 seconds each with full recovery between. The goal here is to open up your range of motion and shake off any stiffness – not tire yourself out.
- Do a “False Start” Rehearsal: Before the main session, run a short 200–400 meter rep at your goal pace. Then rest fully for 2–3 minutes. This can help you lock in the right rhythm and avoid starting your workout too fast.
