Group of runners

6 ways to warm-up before running

It is important that you warm up before a run. Doing so allows your muscles to get warm, increases your flexibility and reduces injury risk. It's best to start with easy jogging and then move into dynamic drills like these:

Butt Kicks
Moving forward in a straight line, alternate picking your feet off the ground and kicking your butt with your heels. Focus on executing that movement at a high cadence, rather than moving forward at any particular speed.

High Knees
Similar to butt kicks, you’ll want to maintain a fast cadence as you alternate between bringing your knees up towards your chest. Hold your arms at your side the same way you would if you were running, and work on popping up each knee with force and fluidity. 

High Skips
These are just like the skipping you did when you were a kid, except they are slightly exaggerated. Focus on getting off the ground and driving your knee upward with each skip. Simultaneously drive your opposite arm forward and up to support this movement.

Frankenstein
With your arms outstretched in front of your body like Frankenstein, alternate between kicking each leg up, aiming your toes at your palms, and keeping your legs straight. Like a toy soldier, keep your toes pointed upward as you kick.

Walking Lunges
Step forward and slowly lower your body to form 90-degree angles with both your front leg and your trail leg. Be cognizant of keeping the knee of your front leg aligned with your ankle, instead of over or in front of your toes. Purposefully raise your body back up, and alternate sides.

Leg Swings
Using a fence or wall for balance, swing your right leg forward, keeping it straight, and then swing it backward. Work to bring the leg up and back as far as is comfortable. Do 10 swings, and switch sides. Next, try swinging your leg across your body and back. As range of motion improves, you’ll be able to swing farther in all directions.

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Source: Health.com