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Warm-up – Runner's Toolkit


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Movement Preparation (Warm-up) Exercises

A movement preparation routine is essential to prepare your body for energetic activity, priming your nervous system to help you perform at your peak. Proper warm-ups should also help you practice and refine movement patterns and technical skills, increase mental focus, activate key stabilizers, increase heart rate and core temperature, and actively lengthen muscles.

To unlock all that potential, perform one set of 5-8 reps of each immediately before a run, race or other strenuous activity. It should take five to 10 minutes to complete.

Lunge with reachunfold_more

Great starting point for priming body to run

Lunge with reachclose

Step forward with your right side and reach tall into the air with your left arm. Hold for 2 seconds at the bottom of the lunge. Repeat on the other side. Perform 6-8 reps.

World’s greatest stretchunfold_more

Works on mobility and stability throughout the whole body and is a great preparation for running

World’s greatest stretchclose

Lunge forward with your right leg with both hands inside your thigh on the floor. Rotate your right arm to the sky. Bring your right hand outside your right foot. Shift back into a hamstring stretch. Move down into a lunge and return to standing. Repeat on the other side. Hold each stretch for 2 seconds. Perform 4-6 reps.

Inverted hamstring stretchunfold_more

Activates core and hips while activating hamstrings in preparation for running

Inverted hamstring stretchclose

Stand on your right leg and hinge your hips backward and reach your arms forward. Hold the stretch for 2 seconds. Then, step backward and repeat on the other side.

Drop lungeunfold_more

Great exercise to open up hips

Drop lungeclose

Start with standing with your feet shoulder-width apart. Step your right leg back and diagonal from your left foot. Drop down and then return to standing and repeat on your other side. Repeat for 6-8 reps.

Lateral lungeunfold_more

Establish stability and control in lateral plane while actively stretching legs

Lateral lungeclose

Start in an athletic position and lunge to the right side creating a stretch on the left inner thigh. Stay low in your athletic position and continue to lunge to the right. Repeat on the other side for 6-8 reps.

Leg swingsunfold_more

Lengthen muscles in lower extremities while warming up whole body

Leg swingsclose

Stand on your right leg, using support on a wall if needed. Swing your left leg forward, then backward, then across your body while maintaining an upright posture. Repeat on the other side for 10-20 reps.

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