Admittedly, up until my recent hip injury, I was that mother runner that just sprinted out the door (or car) and began my run. Yup, nine times out of 10, I did absolutely no pre run warm up. That was all well and good until it wasn’t. I have recently learned (the hard way) that I need a short warm up to get my body ready to hit the pavement. Don’t have time to warm up? That’s what I thought too. I’ve got a 5 minute 5 exercise Pre Run Warm up that you absolutely have time to do.
Why Warm up?
A short dynamic warm up pre-run will help to prep your muscles for maximum performance, may head off injury, and will allow you slowly bring your heart rate up. See more here. This study shows how dynamic warm ups can help your performance in your workout.
5 Pre Run Warm Ups You Should Make Time To Do
Throughout my recovery and return to running the past few weeks, I have come to appreciate how important the warm up is. These 5 Pre Run Warm Ups have been lifesavers. They literally take just 5 minutes to complete. One minute for each exercise.
Perform each of these 5 Warm-Up exercises for 1 minute each. Engage your glute muscles to prepare them for running.
Can be done on a step/curb or on the ground. Hold onto a wall or tree for balance if needed.
Standing tall, grab your knee and hug it into your chest. Alternate for one minute.
Shin Grabs with knee rotation
Grab your shin and as you pull it towards you, rotate your knee out. Use your elbow to increase the stretch. Alternate sides for 1 minute.
Alternating Skater Lunges
Alternate lunging towards each side and reaching an opposite hand towards the foot.
Alternating Hip Rotations
Use a tree or bench for balance. Raise knee to 90 degrees and rotate externally and internally. 30 seconds on each leg for one minute. Can also be done on all fours.
These 5 pre-run warm-ups have been a lifesaver for me. Starting my run feeling warmed up helps me to start off more relaxed and better able to focus on my form. I absolutely have an extra five minutes to spare to do them. Hope you do too! Do you do any of these warm-ups?
Bonus video Warm up ideas
View this post on Instagram
[You may also like 5 Simple Ways to Increase the Intensity of your Strength Training workouts]