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On days when you’re feeling more achy than usual and can’t imagine running lest something snap, crackle or pop, here are a few movements you can add for a fuller warm-up. Pair them with our 5 move dynamic warm-up routine to feel loose and ready to run.
1. Knee Huggers
Pull your knee toward your chest with your hands, release, walk three steps and repeat on the opposite side.
2. Quad Stretcher
Pull one foot up toward your butt with your hands, release, walk three steps and repeat on the opposite side.
3. Lunge and Rotate
Step forward into a lunge, then rotate your torso toward the forward leg. Return to the start position. Complete three lunges and repeat on the opposite side.
4. Side Leg Swings
With both hands in front of you on a wall or fence, swing one leg from side to side, crossing in front of the standing leg, for 10 to 20 reps and switch legs.
5. Forward Leg Swings
With the wall or fence at your right side, swing your right leg forward and back 10 to 20 times and repeat on the other side.