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How to Warm Up Before a Run Workout

It's imperative to learn how to warm up before a run workout to train at optimal levels and prevent any potential aches, pains or injuries.

If you're a warrior on the path to improve speed, agility and gain endurance like your favorite anime hero, there's no doubt that running and speed work can help you improve this feature. But before you lace up and begin your run, all warriors should complete a complete dynamic warm up to train more efficiently and prevent any injuries. Here are nine dynamic exercises to get the blood flowing for a successful run session.

Warm Up Details:

Complete one set for each dynamic exercise.

Follow suggested time and repetitions for each dynamic exercise.

Run Warm Up Exercises:

  1. Jog in place

  2. Butt kicks

  3. Runners lunges

  4. Stretch kicks

  5. Hip openers

  6. Squats

  7. Lateral lunges

  8. Calf raises

  9. Wall angels

Coach Notes:

  • Modify time and repetitions for each exercise as needed.

  • Best rule of thumb is to warm up to reach a "near" sweat before main exercise.

  • Maintain a flat back, chest forward and lower hips to knee level during the squat movement.

  • Calf raises can be completed on flat ground if side walk or elevated platform is unavailable.

  • During the lower phase of the wall angels, pull elbows back to open the chest and retract the scapulas (upper back).

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


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