Active Versus Passive

Stop leaving your running performance to chance

Active: engaging or ready to engage in physically energetic pursuits. Just like the definition suggests, engaging ore getting “ready to engage” in a physical pursuit. Huh, so maybe that’s where they get active warm up from?!

I’ve done a lot of writing lately about topics that I think most runners aren’t doing - eating well, warming up, having a strategy or race plan, etc…

On my blog this week, I took a deep dive into the active stretches and the dynamic routine that I follow before I head out for a run. The list of 8 that I came up with is small compared to what I actually do, but if I had to whittle the list down to the must-dos, this would be it:

Toes (balls of your feet)


IT Band




A Walk/Marching

High Knees & Glute kicks

A Skip

Jump for Height

If you can’t spare 5 minutes to do these simple, simple exercises before you head out for a run, then you simply aren’t getting everything out of your run. You’re leaving precious time and energy, effort and performance on the table. You’re simply not getting everything out of each and every run.

I made gifs, found photos and videos so there is no excuse for not trying.

Need more details? Here’s this week’s blog post.

Friday’s Action Plan:

5 minutes. All I ask is that before your next run you give yourself 5 minutes to do 8 dynamic and active stretches before you leave for your run. You can find them in this week’s post.

Big Events Coming Up:

2019 World Athletics Championships - September 27th

Chicago Marathon - October 13th

Marine Corps Marathon - October 27th

What’s Got My Attention:

Article: Alysia Montano to receive medals she was cheated out of at worlds

Video: How to Run Without Getting Tired

Podcast: Why Top Athletes Like to Dabble and Frequently Quit

Quote of the Day:

“If you tell yourself you can’t, you won’t.”

Connect with me:

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Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me:

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Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.