10 Minute Injury Prevention Warm-Up You Must Do Before Each Run (Video 1)

Hey Conscious Runner,

Welcome to Part 1 of the 10 Minute Injury Prevention Warm-Up You Must Do BEFORE Each Run! 

I am so excited to bring this this warmup to you. I’ve received so many positive reviews about it–everything from stronger hips and glutes, to more balanced, supple and fluid running. These are exactly the kinds of things I also experienced after performing this warmup. Before performing it, I used to start my runs tight, sore and stiff, now I don’t! Its really made a difference in my running and I know it can make a difference in yours.

But, before you get started, I want to make you aware of a couple things: First ,you may not be familiar with several of the exercises in the routine. It may feel awkward to do them. This is okay. Don’t get discouraged. Don’t allow looks from others to stop you. Keep at it! If you do, the results will be amazing! 

Also, there are quite a few exercises in the routine. So, to make it easier to remember them, I recommend you write the exercises down on a piece of paper, fold the paper up and put it in the pocket of your running shorts. When you’re ready to perform the routine, take the paper out of your pocket and follow the instructions. The more you perform the routine, the easier it will become to remember it. Eventually, you will get to the point you don’t need to rely on the paper. 

Now, get to it!

Your Next Steps:

Perform the following steps BEFORE your next run.

  1. Walk for 5-10 minutes.
  2. Perform the Injury-Prevention Warm-Up routine in this video.
  3. Let me know how it went in the comments below.
  4. Enter your name and email address in the box to the right to get access to Parts 2 & 3 of the 10 Minute Injury Prevention Warm-Up! I promise you, they are equally as amazing.

The Routine

ExerciseRepetitionsDescription
Front Leg Swings10 Each SideStand tall. Swing your leg front and back. Avoid arching your back.
Lateral Leg Swings10 Each SideStand up tall. Face forward and swing your legside to side across your body.
Hurdles10 Each SideStand tall with your legs to together. Lift one leg up and circle it forwards in hurdle fashion.
Hip Rotations10 Each SideStand tall with your feet wider than hip width apart. Perform large circles with your hips.
Ankle Rotations10 Each SideStand tall with your feet together. Shift your weight to one side. Place the tip of your other foot on the ground and circle your ankle.
Hamstring Paw Back10 Each SideStand tall with your feet together. Using your glute muscle, keep your toes pointed outward and move your right leg backwards. Hold for a second before returning to the start position.
Forward Lunge5 Each SideStand tall with your feet together. Lunge forward with one leg. Remain
straight. Keep your abs tight.
Lateral Lunge5 Each SideStand tall with your feet together. Lunge laterally with one leg. Remain straight. Keep your abs tight.
Reverse Lunge5 Each SideStand with your feet together. Lunge backwards with one leg. Remain straight. Keep your abs tight.
High Knee Marching10 ForwardStand tall with your feet together. Raising your thigh parallel with the ground, march forward about 20 steps. Turn around and do it again.
Heel Walks10 ForwardStand tall. Walk forward on your heels for about 20 steps. Turn around and do it again.
Toe Walks10 ForwardStand tall. Walk forward on the balls of your feet for about 20 steps. Turn around and do it again.

Lastly, don’t forget to enter your email address in the box below to get Parts 2 & 3 of the 10 Minute Injury Prevention Warm-Up! Lots of great info in these vids that you don’t want to miss.

Reach out to me with any questions.

With Care, Lisah

Comments

Get Access to Parts 2 & 3 of the 10 Minute Injury Prevention Warm-Up!