What the Heck Are Somatic Practices - and Why Should You Care?
Let’s be real—when you hear “somatic practices,” your first thought might be, what on earth is that? It sounds weird, and a little bit cult-y.
I promise you it’s not, so stay with me - because all of my clients who’ve adopted somatic practices have seen immediate improvements in their running and overall performance.
Somatic practices are about connecting your brain and body to move better, feel better, and run better.
They’re simple movements that contract and relax your muscles while tuning into how your body feels.
Think of it as hitting the “reset” button for your body—reducing tension, improving awareness, and setting yourself up for smoother, more efficient movement.
Sounds good, right? Well, it gets better.
The Performance Booster You Didn’t Know You Needed
Here’s the deal: as runners, we’re constantly pushing our bodies. Tight muscles, funky movement patterns, and nagging injuries come with the territory.
Somatic practices help you pause, recalibrate, and move better. Here’s why:
Flexibility without forcing it: Looser muscles and better range of motion mean fewer injuries and smoother strides.
Awareness = performance: When you understand what your body needs, you can optimise your form and avoid overuse injuries.
Goodbye, tension: These practices release stress in your muscles, helping you recover faster and feel lighter.
Smarter movement: By rewiring your brain-body connection, you’ll move more efficiently and waste less energy.
It’s not magic—it’s science, and it works.
How It Works
Somatic practices engage your brain’s sensory-motor system, which controls how you move. By practicing intentional movements, you’re retraining your brain to recognise and correct inefficient patterns.
Think of it like updating your body’s software:
Smoother movements.
Better running form.
Fewer injuries.
It’s a small effort for a big payoff.
And as an added bonus, you can spend less time on a foam roller wondering why your hamstrings hate you.
How to Use Somatic Practices
These routines aren’t long or complicated. Add them to your warm-up or cool-down, and you’ll feel the benefits in no time.
Seriously, if it takes you more than 5 minutes, I’ll give you 5 bucks.
5 Somatic Exercises to Warm You Up
Cross Crawl Superman (20 reps per side): Activate your core and cross-body connection.
Diagonal Arch and Curl (30s hold per side): Stretch and engage your body diagonally.
Side Bend w/ Reach (10 reps per side): Open up your sides for better breathing.
Side Lying Hip Shift (3x10s holds per side): Reset your hips for optimal movement.
Marching w/ Cross Body Reach (20 reps per side): Get your whole body moving fluidly.
4 Somatic Moves to Cool You Down
Reach to the Top Shelf (30-60s): Stand with your feet hip-width apart. Slowly reach up towards the ceiling, stretching your entire body and releasing any tension. Literally pretend you are reaching for the top shelf, and hold.
Child’s Pose (2 minutes): Relax and lengthen your spine.
Somatic Side Curl (5 reps, 5s up/5s down): Focus on smooth, controlled movement.
Downward Dog Calf Stretch (30s per side + 10 slow “steps”): Loosen up tight calves and hamstrings.
Tips for Success
Start Small: Add one or two exercises to your routine and build from there.
Be Consistent: Aim for 2-3 sessions a week for noticeable results.
Listen to Your Body: Adjust based on what feels good and what doesn’t.
Why Not Give It a Try?
If you’re looking for a way to recover faster, reduce injuries, and move better, somatic practices are worth a shot.
They’re simple, effective, and just might be that thing you can’t do without - just as I discovered for myself.
Tag a running buddy who’s always looking for ways to feel and perform better. They might thank you for it—after they stop making fun of the word “somatic.”
Yours in running and life,
Daniel Lucchini