Pre-Run 2

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
Lateral Leg Swing demonstration

2. Lateral Leg Swing

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 out to the side, then across your body in front of your standing leg.
  • Repeat the movement 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, IT Band, Hips
Gate Opener demonstration

3. 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

4. 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
Lateral Foot Rocks demonstration

5. Lateral Foot Rocks

Instructions

  • Start from a standing position with your feet hip-width apart and your hands at your sides.
  • Shift your weight onto the outer edges of your feet, lifting the inner edges.
  • Slowly shift your weight onto the inner edges of your feet, lifting the outer edges.
  • Continue rocking side to side in a controlled and steady motion.

Tips

  • Engage your core to help with balance.
  • Move smoothly to avoid jerking motions.
  • Keep your knees slightly bent and relaxed.

Modifications

  • Use a wall or chair for extra balance support.
  • Perform smaller lateral movements if a full range feels uncomfortable.
  • Do the exercise seated if standing is challenging.

Benefits

  • Calves, Feet, Ankles
Knee Circles demonstration

6. 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
Dynamic Side Bends demonstration

7. Dynamic Side Bends

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Reach one arm overhead while bending your torso to the opposite side.
  • Return to the starting position and repeat on the other side, alternating sides dynamically.

Tips

  • Engage your core to avoid overextending your lower back.
  • Keep your movements smooth and steady.
  • Focus on lengthening through the side of your body as you bend.

Modifications

  • Reduce the depth of the side bend if flexibility is limited.
  • Perform the movement more slowly to maintain better control.

Benefits

  • IT Band, Obliques, Shoulders, Core, Abdomen
Split Squats demonstration

8. Split Squats

Instructions

  • Start from a standing position with one foot forward and the other foot stepped back into a split stance.
  • Bend both knees to lower your hips straight down, keeping your front knee aligned over your ankle and your back knee hovering just above the floor.
  • Push through your front heel to return to standing.
  • Repeat the movement and switch sides at the halfway point.

Tips

  • Engage your core to maintain balance and stability.
  • Keep your torso upright and avoid leaning forward.
  • Focus on controlled, steady movements to maximize effectiveness.

Modifications

  • Reduce the depth of the lunge if flexibility or strength is limited.
  • Hold onto a chair or wall for balance if needed.
  • Perform the exercise more slowly to ensure proper form.

Benefits

  • Calves, Hamstrings, Quadriceps, Core, Glutes
Lateral Lunge demonstration

9. 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
Runner's Lunge Twist demonstration

10. Runner's Lunge Twist

Instructions

  • Start in a plank position with your hands under your shoulders and your body in a straight line.
  • Step one foot forward to the outside of your hand, entering a runner's lunge position.
  • Twist your torso, reaching your opposite arm towards the ceiling.
  • Return your hand to the floor and step back into the plank, and switch sides at the halfway point.

Tips

  • Keep your hips low and your movements smooth for proper alignment.
  • Focus on opening through your chest as you twist.
  • Keep your back leg strong to maintain stability.

Modifications

  • Reduce the depth of the lunge if flexibility is limited.
  • Perform the movement more slowly to maintain balance.
  • Use yoga blocks under your hands for additional support.

Benefits

  • Shoulders, Hips, Chest, Core
Toe Touch Twist demonstration

11. 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

12. 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
Dynamic Quad Stretch demonstration

13. Dynamic Quad Stretch

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Lift one foot behind you and grab your ankle with the same-side hand, pulling it gently towards your glutes.
  • Release your foot and return to standing before repeating the stretch.
  • Repeat the movement and switch sides at the halfway point.

Tips

  • Keep your knees close together as you stretch to avoid unnecessary strain.
  • Engage your core to maintain balance and stability.
  • Focus on steady, controlled movements for effectiveness.

Modifications

  • Use a wall or chair for balance if needed.
  • Perform a smaller range of motion if flexibility is limited.

Benefits

  • Hips, Quadriceps
Hamstring Scoops demonstration

14. 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
High Knees demonstration

15. High Knees

Instructions

  • Start from a standing position with your feet hip-width apart and your elbows bent at 90 degrees, holding your hands out in front of you.
  • Lift one knee towards your hand, aiming to tap it without moving your arms.
  • Quickly alternate legs in a running motion, keeping a steady rhythm and your torso upright.
  • Focus on bringing your knees high enough to reach your hands with each lift.

Tips

  • Land softly on the balls of your feet to minimize impact on your joints.
  • Maintain a steady rhythm and controlled movement to keep proper form.
  • Keep your upper body relaxed and upright.

Modifications

  • Perform the movement at a slower pace for lower intensity.
  • Keep your hands lower if flexibility or strength limits the height of your knees.

Benefits

  • Knees, Calves, Feet, Hips, Hamstrings, Quadriceps, Core, Ankles, Toes, Glutes
Butt Kicks demonstration

16. Butt Kicks

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Bend one knee to kick your heel up towards your glute, then alternate legs dynamically.
  • Continue alternating legs in a controlled, steady rhythm.

Tips

  • Land softly on the balls of your feet to minimize impact.
  • Focus on a smooth, rhythmic motion rather than speed.
  • Keep your upper body relaxed and upright.

Modifications

  • Perform the movement more slowly for better control.
  • Reduce the height of the kick if flexibility is limited.

Benefits

  • Knees, Calves, Feet, Hips, Hamstrings, Quadriceps, Core, Ankles, Toes, Glutes