A warm-up routine prior to running is helpful in reducing injury, improving performance and preparing the mind and body for the task that you will be completing. When designing a warm-up program the goal is to make it 1) time efficient “short” 2) relevant to the activity you are about to complete and 3) effective.
Running is a single leg sport, therefore when preparing to run, a warm-up consisting of exercises on one leg while the other is either in front or behind of you is very beneficial. Listed below are 3 exercises that you can do to help prepare your body to run!
It is recommended to do 10-15 repetitions on each side of each exercise. The entire warm-up should take 3-5 minutes total!
Runner’s Lunge to Heel Raise
Start in a backwards lunge position, then drive your back knee all the way up, as you raise up on to your opposite toes. Return back into a lunge and repeat 10-15x on each leg.
Using a resistance band (if you have one). Place the resistance band over your feet. In a standing position perform an alternating march, raising your opposite knee and arm up, repeat 10-15x on each leg.
Stand on one leg, kick the opposite leg back, keeping your hip down and knee extended, then drive that back knee forward and repeat 10-15x on each leg.
Including these exercises in your warm-up will allow you to give your body a chance to loosen up, elevate your heart rate (slowly) and prepare you to get into the rhythm of your upcoming run.