The fourth episode of our running series is an eight step warmup. Warming up before running can help prevent injury and improve your performance. We all want to step outside and immediately get going, but the warmup is just as important as the run itself. A good warmup should be at least 10-15 minutes.
Follow Kevin's warmup below before getting out the door or onto a treadmill. No equipment is needed.
Follow Kevin's warmup below before getting out the door or onto a treadmill. No equipment is needed.
- Walking knee hugs
- Walking front kick alternate toe touches
- Walking hip rotations
- Walking lunge twists
- Walking supermans
- Side lunges
- High knees
- Butt kicks
If you would like to see any of these movement demonstrated, head over to our YouTube channel to watch Kevin go through them or continue on reading to learn more about each step.
- Walking knee hugs: Take a step forward with one leg and lift the other leg into a high knee position. Hug the high knee into you and hold briefly. Alternate legs as you walk.
- Walking front kick alternate toe touches: Extend one arm straight out. Take a step forward with the same leg and lift the opposite leg straight out to kick the hand you are holding out. Alternate legs and arms as you walk.
- Walking hip rotations: Take a step forward with one leg and lift the other leg into a high knee position, but perpendicular to your standing leg, outward to one side. Bring the working leg in front of you, still in the high knee position, until parallel with the other leg, facing forward again. Alternate legs as you walk.
- Walking lunge twists: Take a step forward with one leg into a forward lunge. Hold while you twist your upper body toward the working leg. Alternate legs and upper body as you walk.
- Walking supermans: Take a step forward with one leg and lean forward with both arms out and the non-standing leg extended out backward, parallel to the ground. Alternate legs as you walk.
- Side lunges: Step sideways with one leg and bend the knee into a lunge. Push your leg back up into standing position. Alternate legs after a few reps or alternate as you go.
- High knees: Run forward, alternating bringing one knee into the high knee position. Alternate knees as you run.
- Butt kicks: Run forward, alternating bringing one heel to your butt. Alternate legs as you run.