FOLLOW ALONG RUNNING WARM UP ROUTINE. QUICK & EASY WAY TO RUN BETTER!, by Ben Parkes on YouTube. 6 min 52 s.
- Video length
- 6 min 52 s
- Time to do it
- 7 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Start with an easy jog on the spot or around your space for about one minute to raise your heart rate and warm your muscles.
Do high knee drives: jog forward lifting each knee to hip height, keeping your back straight and arms pumping.
Open and close the gate: lift one knee to hip height, rotate it outward, then bring it back in. Repeat on each leg.
Swing each leg forward and back in a controlled arc, holding a wall or standing tall for balance.
Swing each leg side to side across your body, keeping your hips facing forward.
Side step in a low athletic stance, moving left then right, staying light on your feet.
Do toe reaches: step forward and reach down toward your toes, alternating legs to stretch the hamstrings.
Finish with high knees on the spot, driving your knees up fast for about 20 to 30 seconds.
End with butt kicks, jogging and kicking your heels toward your glutes for about 20 to 30 seconds.
Tips and common mistakes
Keep every move controlled and smooth rather than fast and jerky.
Do each exercise for around 20 to 30 seconds, or 10 to 12 reps per side.
Stay on a soft, flat surface and keep your shoes on to protect your feet and joints.
If anything hurts, stop that move and switch to an easy jog instead.
Questions
How long should the warm up take?
About five to seven minutes is enough. The whole routine fits into the time before a normal training run.
Do I need to do this before every run?
It helps before any run, especially speed sessions or races. For a very easy jog you can shorten it to a few moves.
Should I stretch after running too?
Yes. Save static stretches for after your run when your muscles are warm, and keep this routine dynamic.
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.
