Over the weekend I attended Therabody University. Well, virtually, anyway. Therabody University was a four-hour course designed for personal trainers to provide information about using the Theragun to help our clients, as well as for our own use. Today, I want to share how runners can use their massage gun for movement prep.
This post is not sponsored but I am a member of the Therabody Network and will earn a few dollars if you purchase a Theragun product using my link. If you would like a special link that will save you 10% on your purchase, let me know in the comments.
The main goal for runners of using your massage gun for movement prep is to prepare your body for running. This involves increasing blood flow, activating the muscles involved in running, and increasing range of motion.
Learn how you can improve your running performance and reduce injury by using dynamic stretching and your massage gun for movement prep. #running #runningtipsClick To Tweet
I should note that using your massage gun for movement prep is step one. Runners should continue the process by adding specific movements and dynamic stretching that will continue the warmup. You will find videos below that will demonstrate both steps. The process takes around 10 minutes but it is worth the time that it takes by helping to improve running performance and decreasing the risk of injury.
Why Use Your Massage Gun for Movement Prep
While there are several ways to warm up and activate muscles before a run, there are some specific reasons to use your massage gun for movement prep.
- It feels good. Yes, that’s a good reason!
- It quick. Runners want to run. Get that warm-up done and be gone!
- Percussion therapy increases blood flow which improves the delivery of oxygen and nutrients as well as speeds removal of waste products.
- Percussion therapy increases proprioception (understanding where your body is in space).
- Percussion therapy increases mobility.
How to Use Your Massage Gun for Movement Prep
There are several ways to use your massage gun for self-care and they are all approached differently. In addition to movement prep, you can also use it during the actual activity. While that sounds a little odd for running, think about a strength training session where using your massage gun can improve your recovery between sets. Or think of a track athlete and how they might use a massage gun between events.
And then, of course, you can use your massage gun for recovery and pain relief. I’ll be talking a little bit more about that next week.
When you use your massage gun for movement prep you will move quickly and lightly. The goal is to activate, so a light quick touch is important. Generally speaking, that would be about 30 seconds per muscle area.
As you will see in the video, I used the Theragun with quick light strokes on my feet, shins, calves, quads, hamstrings, and glutes. It takes about six minutes. If you have more time, you might want to target some upper body muscles like low back and lats, which are also used in running.
Step by Step: Using Your Massage Gun for Movement Prep
Feet: Start with your feet. Using your massage gun on your feet first will start to wake up your entire body. Spend 30 seconds on each foot, with a light touch. Let the percussion of the massage gun do the work. Spend about 10 seconds across the ball of the foot, then 10 seconds flowing lengthwise down your foot, and finish with 10 seconds on your heel. Repeat on the other side. Click on the photos to enlarge them.
Shins: With a light touch, move your massage gun up and down your shin for about 30 seconds. Target the tibialis anterior (alongside the outside of your shin bone) and the peroneals.
Calf: Shift your weight to your left leg while you work on your right calf. Start under the knee, moving side to side for about 10 seconds, then move up and down the calf.
Quadriceps: Start with a side to side movement right above the knee for about 10 seconds. Then sweep up and down the quad for 10 seconds. Finish by hitting the hip flexors.
Hamstrings: Again, start with a side to side movement right above the knee. Sweep up and down the hamstrings for 10 seconds, then finish up at the top of the leg, side to side right under the glutes.
Glutes: Move across the glutes for 30 seconds. Keep it light and fairly quick.
Finish Up Your Movement Prep
Now that you’ve started that blood flowing, finish up your movement prep with dynamic stretching. As you can see in the video, these movements move fairly quickly and gradually get more powerful. I will usually do these exercises outside, right before I run.
Step by Step: Dynamic Stretches for Movement Prep
Leg Swings: Forward/back plus side to side. Relaxed but controlled. Ten on each side of each movement.
Standing Hip Circles: Stand with your weight on your left leg. Lift your right knee up in front, then take it out to the right (like you’re stepping over a low fence), and bring it down. Do 10 on each side.
Air squats: Do 10 quick squats.
Side lunges: Step to the right, bending your right knee and sitting back. Your right foot will point forward. The left leg stays straight. Continue, alternating, for 10 lunges.
These dynamic movements take about three or four minutes. You can start your run, taking it easy for the first 10 minutes or so. If you’re doing a speed workout, you can add some movements like walking lunges, high knees, butt kicks, and Cariocas that will prepare you for a high-intensity workout.
A massage gun is a great recovery tool but you will give yourself an advantage if you use it before your workout too. Taking the time to use your massage gun for movement prep, plus performing these dynamic stretches before your run will help you perform better and avoid injury.
Theragun, the original massage gun, is always making innovations in percussion technology. In addition to the Theragun Mini (which I reviewed here), the 4th Generation of Theragun devices are quieter, more powerful, and use Bluetooth technology to help create a personalized experience for the user. You can save 10% on any Theragun device or TheraOne CBD product by letting me know in the comments so I can send you a special link.
Have you ever tried using a massage gun for movement prep? Remember, next week I’ll be discussing using a massage gun for recovery.
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Cool videos! Thanks, Debbie.
I have never used a massage gun for movement preparation, but I think it’s a great idea.
Just yesterday I was watching pro athletes preparing for a hurdle race. I noticed that before they started, they kept on slamming their glutes and thighs, as if to wake them up. Very similar to the massage gun.
It’s all a matter of “waking up” your muscles and increasing blood flow. Quick movement, massage guns, foam rollers all work to prepare your body to get moving.
This sounds like such a great tool for many reasons! I don’t have a massage gun, but I use my foam roller before running and strength training. It’s great that there are so many ways that the Theragun can help you prepare for a workout!
Using a foam roller for movement prep is great and it’s really the same idea. Quicker, lighter movement meant to get blood flowing and activate muscles. I like using my Theragun because it’s fast and easy (and I can do it standing up 🙂 )
I have a different brand of a massage gun and I love these tips. I never thought about using it on my feet but I am going to do so asap! Sounds like you learned a lot at your course
Honestly, using it on your feet is the best thing ever! I do it regularly, even when I’m not running. Everything starts at the feet.
My calves could use a massage gun! I sometimes use a foam roller for movement prep and when I do, I notice a difference.
Foam rollers are great for movement prep and you really use them the same way when you’re warming up. Lighter, quicker strokes that get the blood flowing. The massage gun is nice because you can do it standing up and it’s faster than using a roller. It’s all good.
I haven’t used a massage gun, but I do use a lacrosse ball to get into those tight areas. I would imagine it’s similar! I can see how this would be helpful to loosen things up before a run. Looking forward to your recovery post.
A lacrosse ball works great but just remember movement prep should be pretty light and quick. A hard ball can go too deep if you’re not careful. They’re great for getting the kinks out after a run too!
I bet this feels really good! Do you find it also helps with your overall “wake-up” as well (if it’s early in the morning)?
Definitely! Especially the feet. If you do nothing else, do the feet! If you don’t have a massage gun, use a tennis ball or lacrosse ball. A foam roller works too but the round surface of a ball is better. I also have a vibrating ball I like to use. And it really does take only 30 seconds each side.
It is actually the only tool I have. I bought it for my hubby’s tennis elbow. I have the cheaper version of the Theragun.
I have used it after but thanks for the recommendations on before.
It’s a great addition to your warm up. Try it, you’ll like it. 🙂
I would never have thought of using it before the actual run but that sounds so useful especially if you’re a lazy “warm-upper” like myself. Thanks as always for this useful information.
A massage gun works great for warm up! I like it better than a foam roller (which can do the same thing) because it’s faster and I can do it standing up.
What a great idea!
It’s awesome that you can take something typically reserved for recovery and make it so versatile.
It’s all in how you use it. Quick and light for movement prep, slower and deeper for recovery and pain relief. Same thing if you use a foam roller.
I have tried a different brand of massage gun and just let me say — I really want one! No surprise, right? I don’t think it would be that hard to get me to use it before & after a run (although there’s always that pesky time thing).
That’s why I try to make my warmups as fast as possible. I did the massage gun in 6 minutes, which is pretty good and doesn’t take too much time out of the run. 🙂
I didn’t ever use massage gun for Movement Prep but I often use massage chair to get relief from tiredness and off course I feel relax. Is the massage gun food for general people who are not runner?