About a month ago I shared 4 easy ways to warm up before your run. I was surprised that many runners do not warm up at all before heading out the door! So I thought I would put together a quick, easy runner’s warm-up routine that you can follow even when you’re short on time.
This is basically the routine that I follow most days, although I switch things around depending on how I am feeling. The one thing I don’t include but need to start incorporating is shoulder mobility. (Check out Laura’s post to read more about why it’s important and how to do it!)
This routine focuses on loosening up the body, activating muscles that are important for running, and preparing the body to run using dynamic exercises. Feel free to pull whichever parts of this routine you think would be beneficial for you!
Soft Tissue Work (4 minutes)
- Calves- 20 seconds each side
- Hamstrings- 20 seconds each side
- Glutes/outer hips- 20 seconds each side
- Mid/upper back- 30 seconds
- Lats- 20 seconds each side
- Quads and hip flexors- 25 seconds each side
Activate Muscles (3 minutes)
- Single leg deadlifts- 5 each side
- Dead Bugs- 10 each side
- Marching bridges- 10 each side
- Squats- 10
- Side steps with band- 10 each side
Dynamics Stretches (3 minutes)
- Hip flexors- 5 pulses each side
- Hamstring- 5 pulses each side
- Hip flexor pull- 5 each side
- Lunges- 5 each side
- Leg swings- 5 each side
- Hip circles- 5 each side (each direction)
- Toe touches- 5 each side
I notice such a difference when I include these exercises before a run, and I hope you do too!
[Tweet “Try this easy 10 minute warm-up before your next run! @milebymilerun #tuesdaysontherun #coachescorner”]
What do you think is the most helpful pre-run exercise?
What body part takes the longest to warm up for you?
Do you include shoulder mobility in your warm-up?
I’m linking up with No Guilt Life, MCM Mama Runs, and Marcia’s Healthy Slice for Tuesdays on the Run, Rachel, Lora, and Debbie for the Coaches’ Corner, and Annmarie and Nicole for Wild Workout Wednesday!