Hi, and welcome to The Running Channel. I'm Manni,
and today I've got a follow-along warm-up routine
you can do, no equipment required.
You guys keep telling us how much you love the 'Do This Before Every Run' video,
but that you want something to follow along with too.
So here's a short warm-up for you to do before every run.
You should always warm up before a run to get your heart rate up and prepare your
muscles for the activity. Getting your muscles ready for
what you're going to do is especially key
if you're doing an intense session or race. It's important to mention though,
this is not a specific treatment for an injury.
If you are suffering from pain or injury,
please go and seek in-person medical advice. Before we get stuck in,
let's make sure we subscribe and hit that bell icon
so you get notified when we upload new videos all about running.
So the key thing to think about when we're warming up is to increase our body
temperature. Start off with a slow jog,
approximately 8 to 15 minutes, depending on
how advanced you feel and how you're feeling on that day.
Raise your body temperature. Next up,
I would recommend we do some leg swings. So, for
our leg swings we just need something to put our hands onto.
I'm going to put my fingertips onto this wall.
And really, really simple,
we're going to start off with a really slow
progressive swing, and this is a forward leg swing. So
you're going to move your leg forwards and backwards. With the first few,
you might not want to lift your leg as high, and then as you move,
you increase that momentum.
And we're looking to do 12 of those in total.
Perfect. We're just switching over now.
Face the opposite side. Again,
starting nice and controlled, nice and slow.
Then as you get more comfortable, swinging further, and doing
12 of these in total.
Perfect.
The next movement, which can be really crucial to warm-up, is basically a lateral lunge.
All you do is you move over to one side and you stretch the inside
of the leg and do this nice and dynamically, pushing off,
coming back to the start. We'll do 8 of these in total.
That was the first really nice and controlled.
Keep your chest nice and tall.
We sometimes forget the inside of our thigh muscle
and our hips. So this is really important. Okay.
Now we're going to switch over, opposite side.
As you can see, we're moving, we're increasing the heart rate,
nice and smooth.
Keep looking forward
and relax. Next up,
we want to create and generate force.
We're going to do something called the A skip.
I'm going to demonstrate this really slowly,
and then you're going to follow along.
You're going to be bringing your knee up towards your chest toes pointing up.
Okay. We're going to do 12 in total,
six on one side,
and then we'll switch over to the other side. Along with moving our
leg, we need to have a small skip. So I'll just show you the first one.
Okay. Really nice and gentle.
Six on our left side. First of all, ready? Go.
That was 6 - switch over to our opposite side.
Really nice and controlled.
I'll just demo that first one and we'll go for 6 again.
Perfect. Next drill we're
going to do is called the B skip. We'll turn across,
back to the opposite side, left side
first. Really simple, knee comes up towards your chest, similar to the A skip.
And you kick out.
Imagine you're trying to push your foot against the wall or door. Okay.
So lift, kick out.
This time actually we're doing 8 in total, four
on each side.
So add the skip like we did before. Four on your
left. So I'll demo the first one.
That was the first one. Now let's do all four together.
Happy? Let's switch over, right side.
Exactly the same thing, four in total.
All done. A skips, B skips done. All of
those drills, those last two are about generating
power. Our last one is the same - pogo.
As you can see I'm starting to breathe a bit heavier.
That's what a warm-up's for. Pogo, really simple. Again,
we're looking for that power, that force, toes up.
So I'm going to use both legs and I'm just jumping up like so.
Same again.
with this we are doing 4. Ready?
Copy me. As you start moving into the repetitions,
you can produce more and more force.
3, 2, 1, let's go.
There we go. Great work. You're
ready for your training session. Thanks for following
along with that guys.
If you have any suggestions of workouts or follow-alongs you'd like us to do,
please put them down in the comments on this video, and we will see you again on
The Running Channel.