Pelvic floor dysfunction and running is a very important topic and needs to be well addressed, to learn more about pelvic floor health, click here. If you feel like you are having any pelvic floor issues make sure you see a pelvic floor specialist ASAP before trying to push through it while running.

Upper Body Emphasis 

• Warm Up

  • Abdominal Breathing 1-3 minutes

  • Upper Body Strength Flow (Shoulder Abduction, C’s up the Wall, Corner Push Ups, Hanging)

  • Jump rope 6x30 sec

• Main Set

  • Crawling 4 steps (forward/back/side/side)

  • Running Side Plank 6-8 on each side

  • Dead Bug 5-7 (arm/arm/leg/leg)

  • Knee Push Ups 5-8

  • Squat 10-12 (optional weight)

  • Lift Overhead Press 4-5

  • Total 2-3 Sets

• Cool Down

  • Upper Body Mobility Flow (Pec Minor Release, Snow Angels & Foam Roll Mid Back)

Lower Body Emphasis 

• Warm Up

  • Abdominal Breathing 1-3 min

  • Lower Body Flow (Hip Flow, Lunges and Deep Squat)

  • Jump rope 3x60 sec

• Main Set

  • Bridge 14-16

  • Dead Bug 5-7 (arm/arm/leg/leg)

  • Bird Dog 4-6 (arm/arm/leg/leg)

  • Running Side Plank 6-8 on each side

  • SLDL 5-7 on each side (with weight)

  • Squat 8-12 (with weight)

  • Total 2-3 Sets

• Cool Down

  • Lower Body Mobility Flow (Foam roll lower body, adductor stretch and hamstring stretch)