RUNNING WARM-UP ROUTINE FOR MARATHON TRAINING

by Luke Yoyh
  1. Start with a 5 minute run at 50% of your normal speed. This will get the lungs working, blood circulating, and wake up the muscles.
  2. 10 air squats, as this is a compound exercise that will warm-up the entire lower body muscles.
  3. Perform 10 front and back leg swings and then side to side leg swings on each leg. If your balance is not great (like mine), hold on to a wall or a railing. Perform 10 of each exercise on both legs.
  4. 10 single calf raises. By lifting one knee up in front of you and with the other leg raise to you toes. Hold for 3 seconds and slowly lower the foot. This warms up the plantar fasciitis muscles that can easily injured due with intensive stress…I should know…as I got this injury before I knew this was important
  5. Take 10 walking figure four steps alternating each leg. Start by landing on one leg, lift the foot of the opposite leg toward the middle of your body. Then grasp your knee and foot, and pull toward your chest until a stretch is felt through the glutes. Keep head and chest upright. Hold stretch for 1-2 seconds. Alternate legs as you walk forward.
  6. Perform three 30 second lunge stretch on each leg. Place one knee on the ground, and the other bent in front of you. Leaning the body towards the front foot (without by passing the knee), stretch the hip and groin. Hold for 30 seconds and alternate to the next leg.
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