Name: Playbook - Eliza Katoa - Running Warm-Up
Uploaded: 2024-05-10T20:21:29.075Z
Duration: 10 min
Description: Running Warm-Up

Mina

Teki

Warming up before your run is essential. Make you spend time warming up properly before each run. 

You’ll be amazed at how much better your run will feel after prioritizing a good warm-up. 

Feel free to extend each warmup movement from 30 seconds to 60 seconds. Do what you have time for and feel free to run through the whole thing 1-2x!

Quadrupped straight leg lifts (15 per side)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

Stand up nice and tall and alternate pulling your knee to your chest.

High knee pulls

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning (body weight)

Hamstring sweeps

Standing alternating hip circles (40-60 sec per direction)

Standing foot banded marches

Lunge static hold (20 sec each side)

Side shuffle (30 sec each way)

A-skips (30 sec in place - 30 sec moving)

Running Warm-Up

Super excited for the potential physical and mental changes throughout this challenge! We got this!

Hana

I wasn’t a big fan of running. I would put myself into that category of runinng isn’t my thing. I decided I would add running in every workout I do that way I’ll fall in love with running. Thank you

Leilani

Excited to become a runner and hit my goal!!

WATCH ME! Goal: complete a 5K at the end of this challenge

Estefi

App walkthrough: How to navigate runs + lifts each week

Tiffany

Stacey Vance

Download Your Beginner's Guide To Running Here!

Join my the Katoa Fitness Community / Private FB Group

Kristin

Candy Girl 🔥

Total Body Stretching Cooldown

Hip Mobility / Injury Prevention

Healthy Knees

Week 1 Workout Schedule

Slowly but surely getting back to running! 😭

cynthia

Feeling stronger and better stamina already. Looking forward to week 2!

gets easier every time which i’m grateful

Molimohea Houma

Week 1 Running: Beginner

Trina

Still in shock I completed the intermediate run for Saturday! This program is doing great things for my confidence in the way I can move my body 💪🏼🙌🏼

Beth

Heather

Week 1 Running: Intermediate

Decided to do this shoulder work out and I’m so glad I did 🥹🙌🏻

Cortney Walker

Makenzie Bloomfield

Mariah

Week 1 Running: Advanced

Alex

Brigetta Utai

MONDAY: Full Body Strength - Gym

Jadi

Great full body!!!! Here we go again!!! Liza killin it with the challenges!!!!

Salome

Brooke

MONDAY: Full Body Strength - Home

Very good for a quick option .. got my heart rate up and ready to take on the day !

Lisa

Marybeth

Mayley

30 MIN OPTION MONDAY: Full Body Strength

I loved this workout. The variety made it go by quickly and I got a compliment on my shoulders doing the seated lateral pull!  🔥

Katie

I feel so drained but also feel accomplished 💪🏽

Meleane Raass

WEDNESDAY: Full Body Strength + Core - Gym

Amberlee

Elaine

WEDNESDAY: Full Body Strength + Core - Home

Joanie

Lauren

Baylee Peterson

30 MIN OPTION WEDNESDAY: Full Body Strength + Core

FRIDAY: Full Body Strength + Mobility - Gym

Tonya

Vika

FRIDAY: Full Body Strength + Mobility - Home

Needed that 30 minute option today glad it’s available!

Kole Kussee

30 MIN OPTION FRIDAY: Full Body Strength + Mobility

Bonus Core Workout

Week 2 Workout Schedule

Great week of work! Felt my best this last run.

Tayler Katoa

🏃🏽‍♀️🏃🏽‍♀️😅 week 2 done!

Danielle

Week 2 Running: Beginner

Ran my first official 5K today 🏃🏻‍♀️‍➡️👍🏼

Forgot to mark my workout done on Thursday!! Had such a fun late night running session with my cousin who’s in town! Making new family traditions already!

Week 2 Running: Intermediate

Tauni

Ran further then I intended to but it felt good!

Week 2 Running: Advanced

Cosi

W2 MONDAY: Full Body Strength - Gym

W2 MONDAY: Full Body Strength - Home

This is a perfect workout when you’re in a rush or on vacation!

Jamie

W2 30 MIN OPTION MONDAY: Full Body Strength

W2 WEDNESDAY: Full Body Strength - Gym

Suzanne

W2 WEDNESDAY: Full Body Strength - Home

Alyssa

Really felt it, when using my own body weight, 3rd round circuit training, and my arms. These 30 min. are 🔥!

W2 30 MIN OPTION WEDNESDAY: Full Body Strength

Marked the wrong Friday off as complete! This one was soo good!

W2 FRIDAY: Full Body Strength - Gym

W2 FRIDAY: Full Body Strength - Home

W2 30 MIN OPTION FRIDAY: Full Body Strength

Week 3 Workout Schedule

Realizing how important form is in running and the difference. This was hard, did it at my pace mostly walking brisk pace. But got jogging in as I'm learning my 🏃🏽‍♀️.

Week 3 Running: Beginner

Starting to understand why people love running!

3 miles in 33 minutes for my 33rd birthday is a win for me!! 🥳

Week 3 Running: Intermediate

Week 3 Running: Advanced

Jennifer

W3 MONDAY: Full Body Strength - Gym

I like how the running workout has beg, int, adv. I think the strength training might need more ideas for modification for at home workouts. I’m not new to lifting and the workouts are pretty advanced and could be intimidating for newer lifters. Overall love them, just think someone who is a beginner lifter might need more guidance on options.

Jess

W3 MONDAY: Full Body Strength - Home

I was sick yesterday so got it done today, felt good to move my body. This was a perfect workout for that!

Today killed me🥵 great quick workout before my baby woke up!!

Dang that push-up, lat pull, curl combo lift was awesome!

W3 30 MIN OPTION MONDAY: Full Body Strength

W3 WEDNESDAY: Full Body Strength - Gym

Try and focused more on form today 💪💪

W3 WEDNESDAY: Full Body Strength - Home

I loved this workout!! Great way to start my day!

Airyn

W3 30 MIN OPTION WED: Full Body Strength - Home

W3 FRIDAY: Full Body Strength - Gym

💯💪🏽💪🏽💪🏽💪🏽🔥🔥🔥

W3 FRIDAY: Full Body Strength - Home

Added this to my Saturday and it was a good combo with running

LOVED this work out! Feel stronger today!

30 MIN OPTION FRIDAY: Full Body Strength

Week 4 Workout Schedule

Did it yesterday but forgot to mark complete! Ready for week 5!

Hard week but glad I was challenged! Thank you 🙌🏽

Running Warm-Up

Community

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