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The Best Warmup To Do Before A Run, Trainer Says

Going through the proper warmup routine before a run is crucial.
FACT CHECKED BY Alexa Mellardo

Running is such a great form of aerobic exercise. No matter what your fitness goals may be, you should incorporate this kind of cardio into your regular routine. One of the most important things to do before running, though, is a warmup. Many people skip this key stretching time and go straight into their run, but this mistake can compromise your performance. So, we've put together the most effective warmup to do before a run that you definitely shouldn't pass on.

Going through just the right warmup regimen helps improve your flexibility and mobility. It gets your core temperature up, preps your nervous system, and can help with injury prevention. Before running, your stretching and mobility routine should open up your hips, quads, and calves, because these are the muscles that are used the most.

If you're a runner, or you'd like to start running, going through a proper warmup routine is a must. If you're not sure which stretches and drills to perform, we have you covered. Here's a super effective warmup to do before a run. Check it out below, and next, read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Downward Dog Calf Stretch

Tim Liu, C.S.C.S.

Position yourself in the downward dog pose with one foot crossed over the other. Drop the heel to stretch your calf, perform a calf raise, and drop your heel again to increase the range of motion. Once you have your heel to the ground, switch legs. Perform 5 reps on each leg.

Related: The Best Cardio Exercises To Burn Fat Fast—Without Equipment

Alternating Pigeon Pose

alternating pigeon pose
Tim Liu, C.S.C.S.

Get down on the floor, and start by rolling your left leg underneath you and straightening your right leg back. Feel a nice stretch in your glute and hip, hold the position for a bit as the muscle releases, then switch to your other leg, and repeat. Complete 5 reps on each side.

Butt Kickers

trainer doing butt kickers
Tim Liu, C.S.C.S.

With your hands out to your sides, begin kicking your heels back towards your butt, flexing your hamstrings with each rep. Do this exercise for 30 seconds.

Toy Soldiers

trainer doing toy soldiers in gym
Tim Liu, C.S.C.S.

With your chest tall and core tight, kick one leg up while bringing the opposite arm forward. You'll feel a nice hamstring stretch as you bring your foot up. Alternate between the two legs and arms, aiming for 10 reps on each leg.

Related: Over 60? This 10-Minute Stretching Workout Does Wonders for Your Body

High Knees

trainer doing high knees
Tim Liu, C.S.C.S.

Keeping your torso upright and your core tight, begin marching your knees up above your hip back and forth at a brisk pace. Do this exercise for 30 seconds.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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