7 Min Warm Up Before Running, by Run and Stretch on YouTube. 7 min 12 s.
- Video length
- 7 min 12 s
- Time to do it
- 7 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Stand tall with feet hip width apart. Reach one arm overhead and lean to the opposite side until you feel a stretch along your side. Hold briefly, then switch sides.
Keep your hips facing forward and rotate your upper body left and right with arms relaxed. Let your shoulders swing freely and build a steady rhythm.
Place your hands on your hips and circle your hips slowly in one direction, then the other. Keep your feet planted and make the circles smooth.
Stand on one leg, pull the other heel toward your glutes and hold your ankle. Keep your knees close together and stand tall, then swap legs.
Step one foot back and lower your back knee toward the floor, keeping your front knee over your ankle. Push back up and alternate legs.
Walk forward and hug one knee to your chest, then step and hug the other. Keep your back straight and your standing leg firm.
Stand with feet wide and bring one elbow down toward the opposite knee, twisting your torso. Alternate sides at a comfortable pace.
Jog on the spot with quick heel flicks toward your glutes. Add arm pulls by drawing your elbows back as you move.
Stand with feet shoulder width apart and lower into a squat, sending your hips back and keeping your chest up. Push through your feet to stand and repeat.
Finish with a minute of light skipping, either with a rope or by mimicking the motion. Keep it easy so you are warm, not out of breath.
Tips and common mistakes
Keep every movement gentle and controlled so you raise your heart rate without tiring your legs before the run.
Do not bounce or force a stretch. Ease into each position and stop if you feel sharp pain.
If you have knee or hip problems, skip the deep lunges and squats and keep the range small.
Warm up indoors or in a sheltered spot on cold days so your muscles stay warm before you head out.
Questions
Do I need any equipment?
No. All the moves are bodyweight and can be done in a small space. A skipping rope is optional for the last minute.
Should I warm up before an easy run too?
Yes. Even a slow run is easier on cold muscles after a few minutes of movement. Shorten the routine if you are pressed for time.
How hard should the warm up feel?
You should feel warmer and looser but not out of breath. Save the harder effort for the run itself.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
