If you're looking to get the most out of your speed sessions, your warm-up is just as important as the workout itself. A well-structured warm-up preps your muscles, improves mobility, and reduces injury risk—helping you run faster and more efficiently. Here’s a simple but effective routine to prime your body for peak performance.
1. Runner’s Stretch This dynamic stretch targets your hip flexors, hamstrings, and calves—key muscles used in sprinting. Start in a lunge position with one foot forward and the other extended back. Place your hands on the ground inside your front foot, then rotate your torso and reach one arm towards the sky, following it with your gaze. Hold for a few seconds, then bring your hand back down and switch sides. This movement improves mobility and prepares your body for explosive running.
2. Open the Gate/Close the Gate
Hip mobility is crucial for an efficient running stride. Stand tall and lift your knee to a 90-degree angle, then rotate it outward (opening the gate). Bring it back to the center and rotate inward (closing the gate). Repeat 10 times per leg to enhance hip range of motion.
3. Curtsy Lunge (Alternating)
Strengthening the glutes and improving lateral stability is essential for maintaining control at high speeds. Step one foot behind the other in a diagonal motion, bending both knees into a curtsy position. Return to standing and switch sides. Aim for 10 reps per leg.
4. Leg Swings
Loosen up your hamstrings and hip flexors with controlled leg swings. Stand next to a wall or rig for balance and swing one leg forward and back, keeping it straight. Then switch to side-to-side swings. Perform 15 reps in each direction per leg.
5. Hammy Shuffles
This movement helps activate the hamstrings and improve flexibility. Step forward with one foot and bend down to touch your toe while keeping your front leg straight. Push back up and alternate legs as you move forward. Perform for about 20 metres.
6. Calf Pumps
Strong, activated calves help with explosive push-offs and sprinting power. In a downward dog position, pedal your feet up and down, alternating between stretching and contracting the calves. Repeat for 20 reps.
Ready to Run?
Once you've completed this warm-up, your body will be primed for speed. You'll feel more mobile, engaged, and ready to tackle your workout with power and efficiency. Consistency is key—make this routine part of your training, and you’ll notice the difference in your performance!
Happy running!
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