Running Preperation – Complete Movement
FoxTrail is the Winter Running series based in and around the beautiful Foxlake Adventures in Dunbar, East Lothian. The five race series, set to the backdrop of East Lothian’s most iconic beaches, estuaries and coastline, will be centred primarily on the East Neuk of the county between Lochhouses and Belhaven beach, utilising what must be some of the most scenic trail routes in the country.
running, Scotland, sports, trail running, winter, night race, outdoors, event, fun, foxlake, foxtrail, cold, event, challenge
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Running Preperation – Complete Movement


Happy New Year! I hope you had a great festive period. I did manage to keep a little active over the holiday, but my body was positively singing on 3rd January when I pulled on my running shoes and dragged myself outdoors.


However, as I get older (I’m in my late 40s now), I find that I need to spend a little more time preparing for my run so that I get the most out of it, especially if I’ve been doing some desk work prior to my run. The aim of my preparation is to provide balance across my body (like many, I can end up quite dominant on one side and this pulls my pelvis out and slows me down) and to increase elasticity in the body (through the connective “fascial” tissue).


Here’s what I do:


– Gentle hip stretches – like lunges, but in a relaxed mindful way – these open up the pelvis and start to bring more left to right balance

– Pilates Bridge followed by either Yoga Downward Dog or Plank (or both) – this allows me to feel the weight balanced in both feet and then in all four limbs – part of the balancing that helps me run comfortably

– Ball work through the feet – this includes gentle work to release the tissue under the feet and side to side movements to get mobility in to the feet and ankles.


I tried this whole sequence properly for the first time last week and felt better running than I had in years!


I’d love you to give it a go (please don’t be too gung ho about it – I want you to get the most out of it and not injure yourself) and let me know what you think. Of course, you might have questions so please do feel free to e-mail me at




Maureen Evans is owner of Complete Movement, East Lothians’s Specialist Pilates and Therapy space offering Pilates Coaching, Remedial Massage and CranioSacral Therapy and sponsor of Foxtrail 5k.