Dynamic Pre-Run Warm-Up

Dynamic Pre-Run Warm-Up

Recommended Frequency:

Every day

Dynamic Warm-Up for Runners
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Ankle Mobility Exercises

Ankle Mobility Exercises

5:45 AM
3m

A series of exercises to improve ankle mobility and prepare the lower legs for running.

Ankle Inversion and Eversion

Timed Activities - 30s

Ankle Dorsiflexion and Plantarflexion

Timed Activities - 30s

Calf and Anterior Tibialis Strengthening

Timed Activities - 30s
Hip Flexion and Rotation

Hip Flexion and Rotation

5:51 AM
3m

Exercises to improve hip mobility and rotation, essential for a smooth running gait.

Knee to Chest with Rotation

Timed Activities - 1m

Dynamic Hip Flexion with Shoulder Opening

Timed Activities - 1m
Leg Swings

Leg Swings

5:57 AM
4m

Dynamic leg swings to improve hip mobility and warm up the legs for running.

Forward and Back Leg Swings

Timed Activities - 1m

Side to Side Leg Swings

Timed Activities - 1m

Ankle and Calf Stretch

Timed Activities - 1m
Upper Body and Core Warm-Up

Upper Body and Core Warm-Up

6:05 AM
3m

A series of exercises to warm up the upper body and core, preparing them for the demands of running.

Arm Circles

Timed Activities - 30s

Dynamic Forward Fold

Timed Activities - 1m

Standing Roll-Ups

Timed Activities - 1m
What You'll Get
  • 💪
    Improved Ankle Mobility
    Enhances the range of motion in your ankles, which is crucial for proper running form and reducing the risk of ankle injuries.
  • 💪
    Lower Leg Strength
    Strengthens the calf muscles and anterior tibialis, which play a key role in running mechanics and injury prevention.
  • 💪
    Improved Hip Mobility
    Enhances hip flexion and rotation, which are crucial for an efficient running stride and reducing the risk of hip and lower back pain.
  • 💪
    Enhanced Upper Body Mobility
    Opens up the shoulders and chest, promoting better posture and arm swing during running.
  • 💪
    Increased Hip and Leg Mobility
    Improves range of motion in the hips and legs, preparing them for the dynamic movements of running.
  • 💪
    Enhanced Lower Body Warm-Up
    Gradually increases blood flow to the legs and hips, reducing the risk of strains and improving running performance.
  • 💪
    Improved Upper Body Mobility
    Enhances shoulder and arm mobility, promoting a more efficient arm swing during running.
  • 💪
    Enhanced Core Activation
    Warms up the core muscles, which are crucial for maintaining proper running posture and stability.
  • 💪
    Increased Overall Body Awareness
    Improves proprioception and body awareness, leading to better running form and reduced risk of injury.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Optional

Yoga Class for Runners

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