Quick and Easy Running Warm-up Exercises

A warmup is a great way to prime the body and if you are like me, you want something that is easy; a go to routine that you can complete in 2-3 minutes or less before any run. 

Try these 4 exercises and you’ll be sure to feel prepared for any run!

First Exercise is the Banded Crab Walk: a fun exercise that will get the glutes firing in around 30 seconds. Simply place a resistance band around both your feet. Have a slight bend as if you are about to squat, with feet roughly shoulder width apart. Then simply walk like a crab in both directions.

Second Exercise is the Walking Lunge: a very functional exercise that will target all muscles of the lower limb and focus on stability of the trunk. It is also a fantastic exercise to get that heart rate working prior to your run. Simply start with feet roughly hip width apart, taking one step forward whilst you load that front foot, the knee of the back leg shouldn’t touch the ground. Then continue for 5m. Repeat twice. 

Third Exercise is the Walking Hamstring Scoop: a nice dynamic exercise that will loosen up the hamstrings as they are a fundamental component of running. Same set up as the walking lunge, but this time you will take a small step forward with a straight leg, whilst the back leg has a slight bend, imagine yourself scooping an ice-cream off the ground! Continue for 5m. Repeat Twice.

Fourth Exercise is the High Knees: a great last-minute exercise that encompasses all muscles required to run fast! It targets the hip flexors/quads, gluts, hamstrings, calves, and gets those arms pumping before you run.

If you’re suffering from pain when running and want to get thoroughly assessed and an individualised treatment plan made, then book in a full Running Assessment at Befit Physio’s: The Running Space in Randwick.