Dynamic Warmup for Runners

1. Easy Jog

5 min. Relaxed, very easy

2. Toe Walks

Walk 2 x 10 yards on your tiptoes with toes pointing straight ahead. Then 2 x10 yards with your toes pointing out. Then 2 x 10 yards with toes pointing in.

3. Heel Walks

Same as Toe walk, but as high on your heels, as possible.

4. Walking Lunge

Take a long, exaggerated step forward with one leg. Slowly flex your forward knee and lower your body until your thigh is parallel to the ground. At the same time lower the knee of your trailing leg toward the ground. Do not allow the knee of your forward leg to extend in front of your foot. The knee of your trailing leg should stop approximately 2 inches above the ground, not touch the ground. Your upper body should remain in a vertical position. Forcefully push off with our forward leg, keeping most of your weight over your forward heel.  2 x 20 yds.

5.  Side Lunge

This drill is similar to the walking lunge exercise except you will be moving to the side instead of forward. Take a long, exaggerated step sideways with one leg. Slowly flex your lunging knee until your thigh is parallel to the ground. At the same time your trailing leg should remain straight and close to the ground. Your upper body should remain in a vertical position. Forcefully push off with your lunging leg, keeping most of your weight over your forward heel. Stand upright and bring your feet back together.

5. Power Skip w/ Arm Pumping

Power skips are basically the same as play skipping except they are more powerful running drills.   Drive the arms and legs as you skip. 20 yds. forward, 20 yds. Backward.  Repeat.

6. Sideways shuffle

Relaxed position, knees slightly bent. Don’t cross legs. Shuffle to left 30 yds.  Shuffle to right 30 yds.

7. Military March

Begin easy.  Walk straight ahead while kicking your straight leg up in front of your body. As you kick your leg forward bring your arm and hand out and try to touch the toes of your raised leg. Keep your legs as straight as possible and kick as high as you can. Keep marching for about 25 yds.

8. Carioca Runs

This drill involves moving laterally while alternating foot movements in front of and behind your body. Begin a lateral movement to your right by crossing your left foot to your right in front of your body. Then step to your right with your right foot.

2 X 30 yds. to the right and 2 x 30yds. to left

9. Leg swings

Support your upper body and swing one leg back abd forth in front of your body.  2X20 sideways each leg.

10. Heel Kick 

Kick your heels up heels as high as possible behind your body. Attempt to bounce your heels off your buttocks. Most of the movement should be with your lower leg. Move forward 20 yds.