Name: Playbook - Gritty Soldier - Recommended Pre-Run Warm-Up Exercises
Uploaded: 2023-10-09T09:37:23.432Z
Duration: 15 min
Description: Recommended Pre-Run Warm-Up Exercises

Good warm-up if you're outside or have a long hallway. Wish I could toggle the meters for reps.

Tearra

MichaelF

Very great! Been trying to create or look for a good routine to get me started before runs. I gotta pass RASP in order to get my unit patch and stay in the unit before they get back from there 9 month deployment in Somalia, Africa. Just tryna train up and get back into shape. Saturday the 15th is the 12 mile ruck and just got done watching you YouTube video about preparation for the 12 mile.

Blake

Great wearm up really helps warm up the muscles

Blaine

Solid warm-up routine! Incorporating as my pre-workout starting today.

Chris

I used it before my half marathon in Honolulu.  I feel good and ready to race!

David

Jason Tetu

Good stuff. Helped get me ready to go for some cardio

This is how I typically warm up before a run, regardless of length or difficulty. 

It’s important to warm-up before your runs in order to avoid injury and maximize your potential for progress. So make sure to do it!

90 degree lunges walking forward, twisting at the core on the opposite side of the bent knee as you go.

Walking Lunge with Twist

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

Like Mario! A skip that is punctuated with a powerful thrust upwards by a high knee, and crunched core, switching legs as you moving forward.

Power Skip

Exaggerating the bend of your knees as you run so that your heels touch your glutes (butt).

Jogging Butt Kicks

Skipping while simultaneously swinging out and crossing your arms.

Skip with Arm Cross

Planting at the ball of your foot and rolling upwards as you run, as if you’re running on hot coals.

Ankling

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

Recommended Pre-Run Warm-Up Exercises

Super stoked to try out your programs, your helping me prepare for RASP and Ranger School

Ethan

(READ FIRST) Welcome Message

Tanner Rickman

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Good explanation. Makes the workouts accessible for everyone.

Étienne

Roger that sir. Learned something new and beneficial today.

Big fan of RPE! Using it for many of my runs when not using a target heart range.

Recommended Pre-Run Warm-Up Exercises

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