Warm up and cool down, every time, and no matter your level of experience. Below is a simple sequence to get you started. You can always mix up these exercise and add new ones depending on your training intentions. This sequence is focused on running form.
☀️ Warm up
- Warm up of all body joints. Do this exercise while standing up, then lift your left foot and mindfully rotate you ankle three times to the left, then three times to the right then do the other ankle. Continue with this exercise with your knees, hips, waist, shoulders, elbows, wrists, and head.
- Jump in place 30 seconds to 1 min, like jumping the rope. Both legs together or switching each leg.
- 100 up. This warm up exercise helps to have a better running form. Here’s a link to a video that shows how to do it: https://youtu.be/by-rbM101XE
- Run Lunge. This one also helps have a better running form. Link to video: https://youtu.be/eJX78ysAmII
I recommend at least 5 minutes of warm up in summer and 7-10 minutes in Winter.
🤸🏽♂️ Cool down
- Standing Forward Bend (Uttanasana). Do this 2 to 3 times.
- Warrior 1
- Warrior 2
- Toe To Wall Stretch. Here’s a GIF to learn it: https://marathonhandbook.com/wp-content/uploads/2022/06/Achilles-Stretches-For-Runners.gif
- Standing heel raises stretch. Link to video: https://www.youtube.com/watch?v=dV4Yjv-gsyY