If you’re anything like us, you’re rushed and seemingly always tight on time. When you get time to run, you want to get out the door and go. But making time for a good, dynamic warmup will make sure your body is just as ready to go as your mind. That’s where the perfect warmup comes into play! Your perfect warmup doesn’t have to be long, and it doesn’t have to be complicated.
We checked in with our partners and coaches at Forward Motion and asked for their input. So without further ado here it is: your perfect warm up!
We know you won’t be doing all of them before every run, but adding a handful of these to your pre-run routine is sure to improve your workout.
Encyclopedia of Perfect Warm Ups
Grazers: These wake up that whole back chain of things, starting with the lower back and continuing through the toes. Put one foot forward, pointing your toes toward your shin. Bend from the waist with hands down reaching toward that outstretched leg and graaaaze that leg.
Step, switch, repeat 10 times each side.
Hip Openers: Standing straight up with your hips facing forward and shoulders over them, lift one out and to the side, gently applying some pressure to feel that adductor wake up. Bonus for rolling your foot around to warm up those ankles.
Take a step and do the other leg. Repeat ten times with each leg.
Hip Closers: Just do the opposite of the above and feel the abductors say hey.
X10 each leg
Hurdlers: Stand with hips steady and pretend you’re going over a hurdle with one leg—swing that baby over in a slow, relaxed movement for 10 times and then repeat on the other leg.
Skips: Lift one knee up and forward to waist height while keeping your back leg straight as you come off your toe in a skip. Keep it going alternating legs. Keep those arms loose and your posture tall.
Swings: Find something to stabilize you, like a wall and keeping everything above the hip still, including that booty, gently swing the leg forward and back —don’t overthink this one, and don’t over-swing.
Keep your foot flexed on the swinging leg X10 each leg
Now, turn to face the wall and swing your leg horizontally, in front of you. If you keep those hips steady and facing forward, which you want to do, it won’t be a huge range of motion. That’s ok.
X10 each leg
Life keeps getting busier and there are no signs of things slowing down. However, making time for a quick warmup is always worth it. Ten minutes on the front end could very well save you from injuries later which will cost much more money and time. So really you can’t afford to NOT warm up!
Let us know which of the Forward Motion warmups is your favorite!