One of the strongest aspects of the Pvolve Method is how versatile it is. If you’re a swimmer, you’ll see similar arm movements to those you’d do in the pool; as an athlete, you’ll learn to train your muscles properly for optimal performance.
The same goes for runners who look for that pre-jog warmup or a post-jog cool down. Our functional movements can help runners align the upper body for better posture and improve full-body biomechanics for a better, more stable stride.
The Best Movements to Improve Your Stride
The moves focus on opening the hip flexors, glutes, calves and hamstrings—areas that typically get overworked or worn down from runs. Incorporate them into your warm up before your next run.
Front Hip Stretch
Benefit: Opening up this front chain of the body will help you stand taller and relieve any fatigue in the hip flexors, common for runners.
Take a giant step forward, keeping both heels down, and reach up to the ceiling. Focus on elongating throughout the entire core and the hip flexor on your back leg. Reach arms up and over to a high diagonal, away from front hip to sway pelvis to the side. Bring body back to center and return to your hip hinge.
Repeat 8 times on each side.
Butt & Hamstring Stretch
Benefit: These stretches will release your glutes, hips and hamstrings to increase mobility and ease.
From the same step forward position, sway your hips back, bending deeply into your back knee to open up along your front hamstring. Reach hands toward the floor and then return to starting position.
Repeat 8 times on each side.
Glute Rotation
Benefit: This open step will stretch the inner thighs and strengthen the tops of the thighs, while the rotation engages all of your core muscles—two areas that require a lot of attention during runs.
Starting in a hip hinge, externally rotate to one side, stepping foot back to a wide open-step position. Twist and rotate the same side arm to open the entire chest and upper body. Return to starting position.
Repeat 8 times on each side.
Hip Mobilizer
Benefit: Creating abdominal strength and support in the upper body will assist you greatly in maintaining good posture during your run to increase your stamina and endurance!
From your open step position, turn hips now to now face your front leg, rotating to an internal 45. Reach your opposite arm toward your front leg, taking a rotation of the upper body. Alternate between these two angles.
Repeat 8 times on each side.
Posture Aligner
Benefit: The p.band allows for activation of the upper back muscles, specifically engaging the lats, rhomboids, and erector muscles, and opens up the chest to improve the common postural misalignment of the shoulders rounding forward.
Start in a hip hinge position with box arms. Step one foot back to a step back, heel up and driving energy through the floor to engage your glutes. Pump arms from a wide box to a forward reach, engaging underneath the armpits and back muscles.
Repeat 8 times on each side.
How to Incorporate Pvolve Into Your Running Routine
In addition to the moves above, shorter Strength & Sculpt classes make for a great pre-run warm up to wake up the body, promote mobility and activate your muscles ahead of your run.
Alternating longer Strength & Sculpt and Progressive Weight Training workouts with your running routine can help you build mobility and stability, and strengthen your runs.
Recover & Stretch classes are perfect for your post-run routine to allow your body to cool down and start the recovery process.
