exercises for runners

Easy ways to warm up

For many of us, we roll out of bed to run or bolt out the door after work. In both those scenarios, and probably countless others, our bodies have been in a state of rest or static for a long period of time. Running is a jarring activity, thus, you want to ease your body into your run. A fast walk or slow jog works well. Do that for about 2 minutes or a few blocks and then pick it up.

If you feel like your legs are not turning over or if the run is a faster run, you will want to do a few extra exercises to warm up the body. Here are 2 of our favorites that are easy to implement and do as part of your mileage. Do each exercise 2x for 30 seconds (or 1 full city block).

High Knees

Butt Kicks

For a more complete warm up routine, check out our dynamic stretching for runners. Dynamic stretching is a great way to warm up before running because the movements take the joint and muscles through motions, getting them ready to fire, as opposed to static which is designed to relax muscles. We recommend this before any track or interval workout.

Fitness Friday

Planks are one of our favorite exercises for runners. They work the core, your hamstrings, hips, shoulders and back muscles. Over the next few weeks, we'll be highlighting our favorite plank variations. 

Today, we are highlighting the Knee to Elbow Plank. This one is great for hip flexibility along with all the other benefits of doing a plank.


  • Begin in plank pose with your feet about hip width apart. 
  • Bring your left knee up to the outside of your left elbow. Repeat on the other side.
  • Keep the hips low and even.
  • Repeat 10x on each side