5 Minute Warm Up You NEED before EVERY RUN (to Prevent Running Injuries)

in this video I've got a five minute warm-up routine that you can do at home to be ready to run before you even leave the house okay let's get straight into it so the first exercise in this warm-up routine is all about the foot ankle and calf region we're going to use ankle rocks just to start to warm that whole area up so using the wall for balance you had to come up onto your toes and then gently rock back so that your weight on your heels and your fore foots off the ground so from here to here for shifting your weight between the front of the foot and the rear of the foot we're essentially beginning yes to warm up the range of motion at the ankle but also engage muscles like our calves and really start to focus a little bit of effort on some of those smaller muscles around the foot and ankle that are important for stability so working through ten of these that's every time you come up onto your toes is one so that's one there and then two once you've done ten we can move on to the next exercise now this next exercise is all about stun to warm your hips up a little bit so standing on one leg simply going to grab the knee bring your knee up above hip height or as high as you comfortably can from there grab the ankle and rotate the rotations actually happening at the hip here we're gonna hold this for two seconds so one two and then release and then we'll do the same on the other side one two and release try and keep the knee pointing forwards as we do this so having you here rather than out here anywhere if that makes sense and then we're simply working through ten on the Left ten on the right two second holds for each now let me show you from sidon as we're here we're grabbing the knee pulling the ankle what I want you to focus on is not bending forwards which a lot of people will do but instead I want to stay tall and focus on squeezing your butt pushing your hips forwards so this position not this position a simple cue for this whole exercise to get the positioning right is to think stand tall and then heel to opposite hip if you get that right you're in the right position okay so 10 on each side and then we'll move into the next exercise we again is all about cars and ankles so for your calves I want you to use either a wall or in this case we've got a squat rack to give us a little bit of something to push against we're coming back into the position which will be similar to our calf stretch so we're here and then pushing down one and then the other push through the heel push through the heel you can work through 30 seconds of this just back and forth left and right one second on each now you may recognize this so I use this exercise in my videos from a couple of weeks ago which was all about warming up those calves and ankles in particular and I'll leave a link for that one down in the description okay so this next exercise is great particularly for those who are pretty stiff for your lower back and hips now with this if that is you don't fly into this hundred miles an hour straight away take it very gently and build up what we're going to work from a poor way we're just jogging gently on the spot to then start driving the knee across the midline and as you drive the knee across the midline how are we to twist your torso the other way so we're going to be here and then on the opposite side so simply working through 20 of these driving driving driving left to right and then right and left and you'll feel as you start to drive the knee across for you a little bit of stretch around the outside of the hip and as we're looking around the other way we're really starting to add a lot of rotation through the torso 20 of those and then we'll move on into the next exercise so next up we have leg swings again you might want to use the wall for this but eventually we can get you away from the wall and using this as a balance and control exercise as well but to begin with using the wall is absolutely fine you know gently to all the belly button in it start to engage your core and focus on controlling this hip and pelvic region and from here always gently just swing back and forth back and forth through the outside leg relative to the wall with these swings as you'll see with me I started quite low and I'm building building building as I go through these can you allow yourself to feel a hand stretch at the front for the movement and then as you reach back you kick back you should feel those hip flexors get a little bit of a stretch as well simply working through ten swings back and forth on each side and then we can move that into side to side swings now with the side to side swings you can do that using again a and upright like this or a wall and again we're working very gently to begin with especially if you know you have quite tight adductors so inner thigh muscles but from here again kicking across and then opening out engage your core by drawing the belly button in I only work through the range of motion that feels comfortable ten of those on each side and we're gonna finish off very gently with some air squats so from here pushing the hands forward as you sit your butt back and down remember keep your torso nice and upright and don't go any deeper then you can maintain good form after 10 the bows you'll be warm heart rate should be increased body temperature increase but most importantly we've started engaging some of those all-important muscles all around your body now if you've been told that you need to work on your glutes and engage those butt muscles checking out the glute activation warm-up that I posted right over here couple weeks ago because that should be great for you in particular you found all this helpful don't forget to subscribe because I'm here to help you run strong run enjoy free and I'll see you in the very next video bye now

Channel: James Dunne

Views: 996,225

Rating: 4.9517207 out of 5

Keywords: how to warm up before running, running warm up drills, running, dynamic warm up, stretching for running, beginner running, half marathon, distance running, trail running, how to stretch before running, stretches for running, running stretches, marathon training, running injury prevention, prevent running injuries, kineticrev, kinetic revolution, james Dunne, running drills, dynamic stretching for runners, stretches before running, stretches for runners before running

Id: sfF4f-QGRn8

Length: 6min 2sec (362 seconds)

Published: Mon Jul 13 2020