Runner's Warm-up Routine

General warmup routine to help runners get lose and prepared for a workout or race. Perform each exercise for 10-20meters.
Inchworms/Hamstring Hand walk: keep you legs straight and place your hands on the ground and walk them forward until your hips drop to the ground. Hold this position for 3seconds, then slowly walk your feet as close to your hands as possible without bending the knees.
Heel Sits: Start in a kneeling position and then lower your hips down to sit on your heels. Allow this position to stretch your shin and ankles into a "pointed toes" position.
Single Leg RDL: Stand on one leg. While allowing a slight bend in your stance leg, hinge forward at the hips, raise the opposite leg and keep it in line with the spine. Return to starting position, then repeat on the other side.
Ankle grabs/Quad pull: In a walking fashion pull your foot toward your buttocks and hold. Release the foot, step forward and repeat on the opposite side.
Knee Hugs: Grab the knee with both hands and pull up toward your chest. Take one step, then switch.
Lunge with a Twist: Step into lunge position. Twist towards your front foot.
Lateral lunges: step to the ride side with your right leg, keep both feet facing forward. Slowly lower your weight back into your hips and drop your hips until your thigh is parallel to the ground. Hold for approximately 2 seconds then switch to the opposite side.
Prone Leg Swings: lay face down with your arms extended straight out tom the sides. Slowly take your right leg across your body to the left. Try to get your toe as close as possible to your hand. Repeat to the other side.
Supine Leg Swings: lay on your back with your arms extended straight out to the sides. Slowly take your right leg across your body to the left. Try to get your toe as close as possible to your hand. Repeat to the other side.
Drop Skip: bring your knee up toward your armpit as you walk backwards. Advanced: perform this movement with a skipping motion.
Carioca: step your right leg in front of and across your left leg. Moving in the same lateral direction, step your left leg to the left to return to the starting position. Then step your right foot in back of and across your left leg. Continue this progression of stepping behind to stepping in front in one lateral direction. Then repeat in the other direction back to your starting location.
Shoulder Hugs & Wipers: wrap your arms across your body and try to grasp the opposite shoulder blades. Reverse this movement by taking your arms back as far as possible. Next, slowly raise your right arm while lowering your left arm, change directions and repeat.
Wall Fall: standing in front of a wall (or stationary structure), begin to fall-forward with the entire body and catch yourself with your arms.
Pull to Pose: stand with knees slightly bent, pull your left foot up under your hip. Then repeat with your right foot.
Skipping: begin to skip focusing on allowing the pulled foot to fall lightly to the ground with every step
2-leg Hops: focus on posture, foot placement, and relaxed shoulders. Begin to hop in place breaking contact with the ground as little as possible while focusing on maintaining a steady rhythm and keeping your upper body relaxed.
Timber Drill: while maintaining proper body alignment, fall forward with the entire body and begin to jog for 20 meters.
Striders: Perform 3 to 5 sets of short accelerations of 30 to 50 meter runs (or 50 to 100 meters for distance runners). Start at about 75% effort then build up after each set until you reach about 90% effort.
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