Basic Pre-Run Warm Up Routine

Perform these exercises before your training run or race. Start slowly moving only in a comfortable range of motion slowly increasing the range with each rep. Each exercise is meant to be a dynamic movement and not a stretch held in a static position. Start slowly with each range of motion and increase speed and range progressively. (Do not perform these exercises if you a prior injury or contra-indication not cleared by your medical professional)

Leg Swings - Perform 10-12 swings on each leg

TIPS: Hold onto an object for additional balance and start with the hips and shoulders facing forward. Maintain an upright posture and keep the leg relaxed during the swings. Gradually increase the range of motion.

Try to swing the leg straight through unless specified otherwise by an exercise professional.

Caution: Gradually increase the range of motion and the speed of the swings.

Leg Swings - Perform 10-12 swings on each leg

Caution: Gradually increase the range of motion and the speed of the swings.

Stationary Butt Kicks - Perform 15-20 on each leg

TIPS: Start with an erect posture with the shoulders back. Keep the chin parallel to the ground and the chest out. Run on the spot and fully flex the knees while keeping the thighs vertical. Allow the feet to contact the buttocks and continue to swing the arms in a running fashion. Maintain a rigid torso with slightly forward lean at the hips.

Caution: Do not round the shoulders or flex the spine.

Lunge Walk - Perform 10-12 on each leg

TIPS: The length of each stride and the range of motion may vary depending on the flexibility levels & on the requirements of the exercise. Use the hands for additional balance and control phase of the movements.

Caution: Gradually increase the range of motion and length of the stride.

Hamstrings Gluteal Stretch - Perform 8-10 on each leg

TIPS: Initiate a bend in the hips (and not in the spine). Keeping the front leg straight, lower the torso to the floor and reach down as far as you can. Keep the movement dynamic and be sure not to hold the stretch in a static position. Stand up and repeat on the opposite leg.

Caution: Discontinue the movement if pain or discomfort is experienced in the spine.

Rapid Straight Leg Hip Flexion - Perform 10-12 on each leg

TIPS: Keeping the torso and the head in contact with the ground, flex and extend the hip. Maintain tension in the torso and gradually increase the speed and range of the movement.

Caution: Do not allow the spine to arch, particularly as the leg is lowered back to the ground.

Dynamic Calf Stretch - Perform 10-12 on each leg

KEEP the movement slow but dynamic and do not hold as a static stretch

TIPS: Stand with the shoulders at arms length from the wall with the feet hip-width apart & facing forward. There should be a straight line from the head, through the hips and all the way to the ankles. Slowly flex and extend the knees in an alternating fashion while keeping the balls of the feet on the ground. The range of movement should be small and completed at a slow speed.

Caution: A comfortable stretch should be experienced at the back of the lower leg.

A Skip - Perform 10-15 on each leg

TIPS: Skip forward and flex the hip approximately 90 degrees. Point the toe up of the opposite foot. Swing the arms straight through to avoid undesired rotation. Maintain a tall rigid torso with slight forward lean. The height of the skips and contact time with the ground can vary depending on the requirements of the exercise.

Caution: Gradually increase the speed and range of movement

Disclaimer: No express warranty is given as to the accuracy or completeness of this information. It is not a substitute for, any advice, diagnosis or treatment provided by a fitness or medical professional. You acknowledge that performing incorrectly prescribed exercises or activities may pose a risk to your health. You are solely responsible for all acts or omissions, whether negligent or otherwise, undertaken in connection with this information.)