Pre-Run 1

An energizing warm-up sequence of dynamic stretches and mobility drills that loosen up muscles, reduce injury risk, and prime your body for a smooth, strong run.

Exercise Overview

Exercise Instructions

Leg Swings demonstration

1. Leg Swings

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Shift your weight onto one leg and lift your opposite leg slightly off the floor.
  • Swing your lifted leg forward and backward in a controlled, continuous motion.

Tips

  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.
  • Start with smaller swings and gradually increase the range of motion.

Modifications

  • Place your hand on a wall or chair for additional support.

Benefits

  • Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes, Abdomen
Gate Opener demonstration

2. Gate Opener

Instructions

  • Start from a standing position with your hand placed on a wall or chair for support.
  • Shift your weight onto your leg closest to the wall.
  • Then, as if stepping over a gate, swing your opposite leg up, rotate your leg outward to open your hip, then bring your leg back down to the floor.
  • Reverse the movement to return to starting position, then repeat the motion back and forth.

Tips

  • Keep the movement smooth and controlled.
  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.

Benefits

  • Groin, Hips, Glutes
Heel-to-Toe Rocks demonstration

3. Heel-to-Toe Rocks

Instructions

  • Start from a standing position with your feet hip-width apart and your hands at your sides.
  • Shift your weight forward onto your toes, lifting your heels off the floor.
  • Slowly shift your weight back onto your heels, lifting your toes off the floor.
  • Continue rocking back and forth in a controlled, smooth motion.

Tips

  • Engage your core to maintain balance.
  • Keep your movements steady and avoid abrupt shifts.
  • Focus on keeping your posture upright throughout the exercise.

Modifications

  • Hold onto a wall or chair for added balance support.
  • Reduce the range of motion if the stretch feels too intense.
  • Perform the movement more slowly for better control.

Benefits

  • Calves, Feet, Shins, Ankles
Knee Circles demonstration

4. Knee Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your knees.
  • Bend your knees slightly and make small circles with your knees, moving them together in a circular motion.
  • Reverse the movement at the halfway point.

Tips

  • Keep your movements smooth and controlled to avoid straining your knees.

Modifications

  • Perform the exercise at a slower pace if needed to maintain control.

Benefits

  • Knees, Calves, Feet, Shins, Ankles
Lateral Lunge demonstration

5. Lateral Lunge

Instructions

  • Start from a standing position with your feet wide apart and your hands together in front of you.
  • Bend one knee and lower your hips to that side, while keeping your other leg straight and your toes pointed forward.
  • Push back to the starting position and repeat on the other side.

Tips

  • Keep your chest lifted and your back straight.
  • Move smoothly and with control to maintain balance.

Modifications

  • If the lunge is too intense, don't lower your hips as much.
  • Use a chair or wall for balance support if needed.

Benefits

  • Groin, Hips, Hamstrings, Quadriceps, Glutes
Toe Touch Twist demonstration

6. Toe Touch Twist

Instructions

  • Start from a standing position with your feet wide apart and your arms extended out to the sides.
  • Bend forward, rotating your torso to touch your toe with your opposite hand and raising your other hand up to the ceiling.
  • Return to the starting position and repeat the movement on your other side.

Tips

  • Keep your spine long and avoid rounding your back.
  • Engage your core and keep a slight bend in your knees.

Modifications

  • If reaching your foot is difficult, touch your shin or knee instead.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Hips, Hamstrings, Lower Back, Glutes, Abdomen
High Knee Twists demonstration

7. High Knee Twists

Instructions

  • Start from a standing position with your feet hip-width apart and your hands behind your head.
  • Lift one knee towards your chest while twisting your torso towards the lifted knee.
  • Lower your leg and return to the starting position before switching sides.
  • Continue alternating legs in a controlled, dynamic motion.

Tips

  • Focus on controlled movements rather than speed for better form.
  • Focus on keeping your torso upright to maintain balance.
  • Coordinate your twist and knee lift for fluid motion.

Modifications

  • Reduce the height of the knee lift if flexibility is limited.

Benefits

  • Obliques, Hips, Core
Hamstring Scoops demonstration

8. Hamstring Scoops

Instructions

  • Start from a standing position with your feet hip-width apart and your hands resting on your hips.
  • Step one foot forward, keeping your heel on the floor and your toes pointing up.
  • Hinge at your hips, lowering your torso towards your front leg.
  • Return to standing and repeat the movement. Switch sides at the halfway point.

Tips

  • Keep your back straight and avoid rounding your spine.
  • Engage your core to maintain balance and stability.

Modifications

  • Reduce the depth of the hinge if flexibility is limited.
  • Hold onto a chair or wall for balance if needed.
  • Perform the exercise more slowly to maintain better control.

Benefits

  • Calves, Hamstrings, Core, Lower Back, Glutes