Follow this five
minute Prerun warmup routine to
activate those muscles
used during running.
Warmups like these can help to
improve your running performance
and prevent injury.
Let's start with arm circles.
These are a great
way to stretch your shoulders
and joints before a run.
Stand and slowly swing your arms forward
in a circular motion.
Start with small circles and slowly build
up to larger circles.
Continue the movement for 30 seconds.
Now circle the arms
in the opposite direction
and continue the movement for
another 30 seconds.
Thanks, wings are good for
runners who get tightness around the hip,
flexor muscle groups, and hamstrings.
Standing in a straight
and fixed position, swing your
right leg forwards and backwards.
You may need to hold
onto something to balance do
this movement for 15 seconds.
Now repeat this movement on the
opposite leg for another 15 seconds.
This next move activates your glutes and
hamstrings to open
up your running stride.
Stand straight with
your arms by your side.
Pull your right knee up as
close as you can towards your chest.
Keep your glutes stretched
up to pelvis level over stretch for at
least 20 seconds.
Slowly release the leg
and repeat this stretch on the
other side for 20 seconds.
The standing kickback
is another great move for
targeting your glutes.
Lean slightly forward
and draw your right knee
up towards the chest
while bringing your left arm forward.
Kick your right leg back behind you
while swinging your right arm
forward and left arm back as
if you are running.
Do this movement for 15 seconds.
Now swap to the other leg
and repeat for 15 seconds.
Butt kicks helped stretch the hamstring
muscles that power your running motion.
Stand with your feet hip distance apart.
Slowly bring one Hill off the floor
and back towards your glutes.
Your hands should come
up towards your shoulder
like running arms.
Perform this motion a few more times,
alternating heals and building up speed.
Do this for at least 30 seconds.
This final move is great for working your
inner thigh muscles
as well as your glutes,
quads and hamstrings.
Stand with your feet
wider than your hips.
Bend your left knee into a side lunge,
keeping your right leg
straight as you stretch the
inner thigh and groin.
Hold this position for 15 seconds.
Now repeat the side
lunge on the opposite leg
and hold for 15 seconds.
You are finished
and ready for your run.
If you want to do a longer warmup,
just repeat this routine.