02/19/2026
San Diego runners — if you’re building toward the Rock ‘n’ Roll Marathon, your warm-up can make or break your long runs.
Most runners lace up and go.
That’s how tight calves, stiff hips, and nagging low back pain creep in by mile 8–10.
Before you roll through Balboa Park, grind up the Hwy 163 climb, and cruise back toward Downtown for the finish, prime your body the right way 👇
Heel-to-Toe Rockers
Wake up your feet and ankles. Better ankle mobility = smoother stride and less calf/Achilles strain over 26.2.
Pogos (Up & Down)
Turn on your elastic system. Running is controlled bouncing — this builds spring instead of pounding.
Forward/Backward + Lateral Pogos
Prep your body for force absorption, re-acceleration, and side-to-side stability. This strengthens hips and ankles so your knees and IT bands stay happy — especially when fatigue hits late in the race.
A-Skips
Groove efficient mechanics and knee drive so you conserve energy over distance.
Hip CARs
If your hips don’t move well, your low back compensates. Controlled rotation keeps your stride clean.
World’s Greatest Stretch
Open hip flexors and thoracic spine so you’re not locked up halfway through.
Walking Lunges with Overhead Reach
Activate glutes and improve hip extension for a stronger stride.
Walking Marches with Thoracic Rotation
Improve posture and breathing mechanics so fatigue doesn’t pull you forward.
The marathon isn’t just cardio.
It’s thousands of single-leg jumps.
Prep your tissues. Prime your nervous system. Protect your body.
Run the Rock ‘n’ Roll strong from the first mile to the Downtown finish line 🎸🏃♂️
Save this and use it before your next training run.
