Drills and Mobility Exercises: Muscle Activation

http://www.yourrunning.com/blog-spring_in_the_step#comment-4115

Q: Simon - I saw Bobby McGee talk at a USAT session back in November and he discussed "muscle activation" exercises and using them even during a marathon, etc...

To be honest I don't recall a specific discussion about what activation exercises he gets people to do...

simon says:
Hi Gary -- Bobby hss a series of specific activation exercises that he recommends we do every day before running. We do them at the start of Drills as well. They are static, isometric-type contractions of some key muscle groups that serve to "wake up" and switch on the nervous system and the muscles. An example would be standing on one leg then bending the other leg at the knee as if trying to kick your butt, which "fires" your hamstrings. You hold this position a few seconds, relax and repeat a few times...then work round the other muscles you are going to be using.

Yes, Bobby advocates that some athletes take short "walk breaks" during marathons or long races and training runs, and you can do the activation exercises then, as well.

He's published a little booklet with all this stuff in, called Running Sports Essentials, which you get get via his website.