Why Runners Should Do Muscle Activation Exercises

What is muscle activation?

First, let’s define the term. Simply put, muscle activation exercises are “exercises that assist muscles in firing the way they are intended to,” says Martine Marino, a licensed physical therapist with Novacare in Pittsburgh, PA. “This is referred to a lot of times as neuromuscular re-education.”

In other words, activation-based exercises target the appropriate muscles designed for a specific activity and, in turn, reinforce the brain-body connection. Muscle activation exercises for runners help establish a stronger communication link, so the body is better prepared to move in the intended way and fire from the right spots.

Activation-based exercises not only produce a stronger mind-muscle connection, but can also induce a state of preparedness in the athlete that can increase their overall capacity while helping prevent injury.

“Activation exercise is a low-intensity exercise that is designed to activate a muscle that will prepare the body for more intense activity,” says Frank Velasquez, Jr., the Director of Sports Performance at Allegheny Health Network. “The strengthening of these muscles will also help to better protect the joints they surround from unnecessary stress.”

The more effective your warm up is, the more effective (and comfortable) your workout will be. Although it may still take a little bit of time to really get in the groove and hit your stride, incorporating a thorough warm up will decrease the time it takes for this to happen while simultaneously minimizing your risk of injury.

Velasquez, Jr. advocates for this all-inclusive warm-up especially if you’re exercising at higher intensity levels.

“Doing an active or dynamic warm up should be done first to get the body moving and the blood pumping,” he says.

“Then, after that, the activation exercises can be performed prior to the more intense activity. Studies show that activation exercises should be done within 10-15 minutes of the more intense activity.”

Although activation can help boost performance, reduce injuries and avoid the sluggish feelings during a run, it’s important to note that it’s not a cure-all for poor mechanics or chronic muscle imbalances. While a little bit can certainly go a long way, muscle activation exercises are best embraced as a life-long practice in order to receive the maximum benefit.

“Thousands of repetitions are needed to re-educate a muscle, so these exercises would need to be done regularly for weeks not just for a few minutes during a warm up,” says Marino.

Try these Muscle activation workouts:

• Emma Coburn’s pre-run routine, including hip exercises, single-leg bridges and knee drive drills.
• The Pre-and Post-run Exercises you need to do from Physical Therapist Aaron Knighton, including banded exercises and side planks.