Need a warm-up routine for running? Sajeh and Ivo from adidas Runners Vienna will show you their favorite warm-up routine. There are three reasons why warming up is so important: it enhances your performance, reduces the risk of injury, and gets your heart rate and temperature up!
This warm-up routine starts with mobilization exercises and moves on to more dynamic exercises for best results.
Here is an overview of the warm-up:
Mobilization: 00:45 - 1. Ankle Circles, 10 times each side 01:18 - 2. Knee Circles, 10 times each side + 5 times opening the knees and 5 times closing 01:48 - 3. Hip Circles 02:11 - 4. Shoulder Circles – 10 circles to the front, 10 circles to the back 02:26 - 5. Arm Circles – 10 circles to the front, 10 circles to the back
Dynamic warm-up exercises: 02:49 - 1. Running in Place 02:59 - 2. Jumping in Place – smaller jumps followed by bigger jumps 03:18 - 3. Side to Side Jump 03:23 - 4. Back and Forth Jump 03:36 - 5. Jumping Jacks 04:07 - 6. Hip Rotation Repeat for 2 more rounds!
Finish off with... 05:07 - Quick Feet
Don’t forget to warm up on your next run – you will feel great right from the beginning!
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