You won’t be able to run without getting your blood pumping and your muscles warmed up with light cardio exercises like the ones listed in this section. If you plan on doing a walking warmup, keep your pace faster than normal and swing your arms as you would if you were really running. [3] X Research source Jog or walk until the motion becomes natural. Avoid jogging for too long during your warmup; many runners feel some fatigue set in after about 25 minutes of jogging. [4] X Expert Source Monica MorrisCertified Personal Trainer Expert Interview. 18 November 2019.
Butt-kickers and high-knee exercises are a great way to get movement to the hip joint that increases blood flow around the cartilage and helps to lubricate the connective tissues.
While jumping rope, keep your weight on the balls of your feet and the swinging motion of the rope in your wrists (as opposed to your shoulders/arms). [7] X Research source
Although there is some evidence that static stretching can have a negative impact on performance, dynamic stretching has no proven negative effects. [9] X Research source
Don’t get psyched out by exercise terms - “bodyweight” only means that you don’t use any extra weights, all you need is your body’s weight (like a standard push up). Generally, when squatting your feet should be about shoulder width apart and facing forward. Focus your eyes in front of you, keep your shoulders back, and maintain a straight spine. It might take some getting used to, but this motion should be initiated by a folding of your hips into as deep of a squat as is comfortable. [11] X Research source
Once you’re comfortable with the forward lunge and the lunge-twist, try adding 10 to 20 backwards and side lunges to your warmup routine. [13] X Research source
Add some variety to this exercise by doing the “doubles out” style: instead of kicking legs out one at a time, kick both out on each repetition. [14] X Research source
As you reach a full extension with your leg, squeeze with the muscles in your glutes and hold the fully extended position for a few seconds before returning to the neutral position. [15] X Research source
Try doing skips across a room, gym, or court. As you move forward, move your arms as though you were running.
To keep yourself challenged, try to increase your distance and speed by about 10% every week. [18] X Research source
It’s especially common at the end of a race or workout to lengthen your stride when pushing through to the finish. [19] X Research source
At first, this activity won’t likely be easy. Try walking around for 15 to 30 seconds at a time for about 3 sets. [20] X Research source
If you don’t have an exercise band or towel, stand in front of a wall with your feet placed 1 to 2½ steps away. Lean to the wall until you feel your calves stretch. Generally, this stretch should only be held for about 20 to 30 seconds and should be repeated about 2 or 3 times for each leg. [21] X Research source
Over the counter pain killers, like Ibuprofen or Aspirin, can also help alleviate some of the pain. Consult your doctor if pain persists for more than two weeks. [23] X Research source
