The Perfect Warm Up Before Running 6 MIN PRE-RUN Routine

What is the best way to warm up before a run?
This is the perfect 6-min pre-run routine to warm up your muscles, prevent running injury and be able to run stronger for longer periods of time.
How does this runners warm up work?
It includes some dynamic full body movements to turn on the powerful running muscles in your glutes, hamstrings and hip flexors while also stretching some of the most common areas that get tight in runners...
like the calves, hips, ankles, quads and back.
This warm up for runners helps people open up and stretch their body while integrating the chains of muscles (posterior chain and anterior chain) to work together to help provide a more fluid and strong running gait.
In this pre-run stretching and function routine you will be doing...
- Shoulder Rolls for upper body shoulder and spine mobility...
- Expansive Breathing for opening up the rib cage, diaphragm and decompressing the lower back...
- Side Stretches to help increase torso length and prevent side aches...
- Hip Hinges for hip mobility, and posterior chain engagement...
- Calf Stretching with posterior chain engagement...
- TFL / IT Band stretch...
- Standing Expansion Lunge for opening up the hips and integrating anterior chain of muscles...
- Quad and Hip Flexor Stretch...
- Wood Pecker for posterior chain, glutes, glute med, hamstring and low back engagement...
- Squats for knee, hip, spine, and ankle mobility...
- Ankle circles...
- Worlds Greatest Stretch for full hip and spine mobility while opening up groin...
- Downward Dog for calf stretch...
- Child's Pose for scapula and open up low back...
All of this in only 6 minutes, this pre run routine will help you prevent injury, open up your stride for increased stride length and improve your power.
If you have any questions or suggestions please let me know.
You are also invited to the VITAL STRIDE Facebook Community Group for LIVE Q&A's and community discussions.

[@fabiusfierce8000]

6:51 to 7:02 very nice

[@sirkswiss]

This is a good one! Quick and effective. Would you recommend doing the same post run?

[@dr.jordanfairley2068]

Hi Michael, yes if you have the time for it. AND post run you can focus a little more on specific problem areas. but i would always recommend at least doing some full body / hip opener after.