Name: Playbook - Luke Jones - Running Warmup
Uploaded: 2024-01-11T15:38:13.387Z
Duration: 10 min
Description: Running Warmup

A short warmup routine to prep your body for your next run, with some simple mobility drills for the hips and thoracic, plyometrics, breathwork and pulse raisers.

- In a comfortable seated or standing position, perform 20-30 rapid, deep inhalations, filling the belly, ribcage and chest.

- One the last exhale, hold your breath until you feel a hunger for air, then perform a deep inhale.

- Rest for 30-60 seconds, then repeat for 2-3 total rounds.

- Remember to consult your physician before performing breathwork drills, and never perform breath holds near water or while operating heavy machinery.

Up regulation Breathing

- Begin in a solid upright stance, feet hips-width apart, pointing forward or slightly out.

- Step forward with your left leg, dropping into a forward lunge with the front leg bent at 90 degrees or more, torso upright and knee tracking in line with the ankle (not collapsing in or falling out).

- Rotation 1: Place the back knee on the floor, and with an upright torso, rotate towards your left side, reaching out with your lead arm.

- Rotation 2: Plant your right hand, lift your back knee off the floor and rotate towards your left side, reaching your arm out.

- Rotation 3: Plant your right hand, back knee still lifted and rotate towards your left side, reaching your arm out.

- Return to standing, repeat on the opposite side.

Lunge + Triple Rotate

- Drive off your left foot, bringing your right knee to chest and reaching your left arm up to the sky, a 90 degree bend in the elbow.

- As you land softly on tha same foot, repeat on the opposite side, aiming for power and height.

Bounds

- Start with the feet together or hips width apart.

- Tuck the pelvis under (squeeze your glutes) contract your core and squeeze your shoulder blades back and down.

- Maintain these contractions as you bounce on the balls of your feet. 

- If using a rope, try to keep your arms by your sides, shoulders relaxed, and use your wrists to spin the rope.

Jump Rope (Optional)

- Grab a skipping rope of flow rope with the handles together.

- Perform an underhand figure 8 pattern with the rope, tracing an infinity sign in front of your torso, leading with the pinky.

- Initiate the movement with a combination of motion through the wrists, along with a side bend and rotation (coiling) through the torso.

- Feel your weight shift from side to side as you roll the rope, even slightly lifting one foot at a time off the ground.

Underhand Figure 8 (Optional)

Perform the first 10-15 minutes of your run at a slower working pace - a gentle jog or fast walk.

Running Warmup

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