10 minute warmup for runners
You know when someone says something to you that just sticks? You keep turning those words around in your head and — even if they’re really simple — they trigger big changes in how you live your life?
That happened to me recently, when my physical therapist said, point blank:
“You’re not young anymore.”
They weren’t talking about how I never get carded anymore (though that’s also true). They were talking about how I miiiight be really inconsistent about warming up before I got for a run.
I’ve been running at least a mile a day for over two years now, and most of the time, my runs are quite a bit more than one mile, soooo… that’s a lot of warming up I’m not doing, and a lot of stress I’m putting on my body.
Those words were a reminder not to take my running or my (so far!) injury free body for granted. So I developed a simple, 10-minute warmup that dynamically warms up my legs and core, and gets my heart rate up so that I’m juiced and ready to go.
My warmup routine includes movements from HIIT & Flow, the workout I developed specifically to cross train for running, along with some yoga-based stretching. It gets the big muscles (glutei, hamstrings, quads) working but not tired, and ticks up your heart rate so that your body is ready to work when you start running.
My 10-minute warmup routine for runners includes:
- Mountain climbers
- Cat-cow lunges
- Side lunges
- Skater lunges
- Plank jacks
- .. and more, all in just 10 minutes
Give it a try here, and let me know how it went!
psst — if you need a pair of gliders, you can snag some here, or just use socks or paper plates.
And if you want to try a full-length HIT & Flow class, which I developed specifically to cross-train for running, give it a try, completely free, here.
