Name: Playbook - Nick Symmonds - Warm-Up for Runners
Uploaded: 2023-03-26T14:31:45.062Z
Duration: 45 min
Description: Warm-Up for Runners

Dylan

Great warm up bear crawls and mountain climbers couldn't do cause I have a messed up wrist but a great warm up

Taylor Jackson

Nate McCarty

Danny

Prob one of the best most inclusive warm ups I’ve ever used. 10/10 would 100% recommended to all athletes at all levels. Really had me feeling good before my training!

Nick

Definitely what a good track workout warm up would look like thumbs up

Brandon

This is the warm-up I did before every workout and every race. It will get you RTG, Ready To GO!! 

It begins with a jog. This jog varied in length at different times of my life.

High School: 1 mile 
College: 2 miles
Pro: 3 miles

Scale as necessary. These warm up miles should be a JOG! Seriously, you cannot run them too slow.

Jog 1-3 miles. EASY running. No body ever got great by winning the warmup jog.

Warm-Up Jog

Five minutes of static stretching. Use whatever flow you like most, but be sure to hit all the major muscle groups.

Static Stretch

While walking, bring knee to chest. Get up nice and tall on the toes of the grounded foot. Hold for a fraction of a second, then repeat on the other side. 20 yard of this, walk back recovery.

Walking Knee To Chest

While walking, bring knee up towards shoulder. Get up nice and tall on the toes of the grounded foot. Hold for a fraction of a second, then repeat on the other side. 20 yard of this, walk back recovery.

Walking Knee to Shoulder

While walking, and with arms outstretched, bring foot up to hands. Get up nice and tall on the toes of the grounded foot. Hold for a fraction of a second, then repeat on the other side. 20 yard of this, walk back recovery.

Walking High Kicks

Start on your hands and feet with your legs bent at 90 degrees. With a short range of motion crawl forward on your hands and feet. Keep a neutral spine. 20 yards, walk back recovery.

Bear crawl

Start on your hands and feet with your legs bent at 90 degrees. With a long range of motion crawl forward on your hands and feet. Try to bring foot up and outside of planted hand. 20 yards, walk back recovery.

Mountain Climbers

Skip forward, focusing on a tall posture. Really drive the arms and knees for maximum height and distance. 20 yards, walk back recovery.

Forward Skips

Skip backward, focusing on a tall posture. Keep knee high and in front when it first comes off the ground. 20 yards, walk back recovery.

Backward Skips

Shuffle to the right for 20 yards. Stop. Shuffle to the left for 20 yards. 

This one takes a minute or two to get the timing down. Focus on the feet first, then add the arms.

Lateral Shuffle with Outstretched Arms

Not sure how to describe this one! Watch the video :D

20 yards one way. Stop. 20 yard back the other way.

Kareoka

Fast, explosive. Drive the knee up, push the foot down. 20 yards, walk back recovery.

A Skips

Fast, explosive. Focus on cycling the legs. Bring foot out in front, reach, snap it back underneath you. 20 yards, walk back recovery.

B Skips

Fast, explosive. Drive the knees up, push the feet down! 20 yards, walk back recovery.

Speed Skips

Hip Swings

Three 100 meter strides. 

Easy
Medium
Hard

Walk back recovery between each.

100 Meter Strides

You’re good and warm. 

If it’s practice, think “hard but relaxed.”

If it’s a race, leave it all on the track!

Warm-Up for Runners

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