Do you find yourself skipping the warm-up on days where you just “don’t have the time”? Having a solid routine, like this quick warm-up from coach Jenni Nettik, to lean on can help make sure you don’t. Even easy days should always start by revving up the body, as it’s important for injury prevention and maximizing your workout.
Running warm-ups should track with the workout you have planned that day, so if you’re looking at an easy aerobic 30 minutes, this quick warm-up is an ideal option.
Walking Lunge Hip Stretch
Standing up tall, step forward with your right leg. Bend your right knee and lower down into a lunge. Hold for no longer than 2 seconds. Return to standing without moving the position of your right leg. Repeat using your left leg. Walk forward 10 steps on each leg. You should feel this in your hips and quads.
Heel to Sky Pulses
Place your hands on a nearby wall or tree. Keeping your pelvis level, balance on your left leg and lift your right leg behind you. Pulse your heel toward the sky for 10 seconds without arching your lower back. Then pulse your leg out to the side for 10 seconds. Switch legs and repeat.
March & Hold Glute Activation
Balance on your right leg, driving your left knee into the air at a 90 degree angle and right arm also into a 90 degree angle. Hold for 2 seconds, then march onto the other foot. Repeat 10 times on each leg.
Place an elastic band around your ankles and get into a quarter squat. Walk to the right for 30 seconds, keeping tension in the band. Repeat going to the left. Repeat again, going diagonally forward one step at a time. Repeat again, going diagonally backward one step at a time.