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Get Ready To Run With These 5 Dynamic Warm-Up Moves


Ever feel a little rusty during the first mile of your run? As muscles start to work, it’s common to suffer from a case of the creaks. Avoid that achy sensation by oiling your joints before you set into your stride. Limbering up with dynamic movements is the best way to prep your legs for the miles. Try this quick and simple warm-up before any run or race to work out the kinks from head to toe.

Women’s Running managing editor Nicki Miller learned this sequence at Club Med Sandpiper Bay in Port St. Lucie, Florida. The all-inclusive resort features coaches who work with both aspiring world-class youth athletes as well as vacationing guests in running, tennis, golf, volleyball, and more.

Warm Up 101

When should I warm up? This sequence is designed to be performed right before you begin to run. But you can also do a light jog for about 5 minutes before you start the high knees.

Do I need to warm up before every run? Ideally, yes—whether it’s a neighborhood jog or a big race.

Why do I even need to warm up? The exercises will increase blood flow to your muscles, which helps prevent injury and will also improve performance

First Step

These exercises are designed to get your body in the best alignment for running. As you perform them, think about standing up straight and getting up on the balls of your feet. Look out ahead of you (not at your feet or the ground), so you’ll be able to breathe easy. Think of your airway as a straw—when you look down, you pinch off some of the airflow. You want as much oxygen fueling your body as possible!

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Nicki Miller

Nicki Miller

Nicki Miller is the managing editor for Women's Running and spearheads our nutrition coverage. She’s an avid runner but also loves cycling (both on and off-road), yoga and all kinds of crazy videos to do at home. Formerly the editor of Martha’s Vineyard Magazine, Nicki started her journalism career at The Washington Post. Her first races were duathlons (run, bike, run) in her twenties with her husband, and then triathlons, completing the White Lake Half Ironman in North Carolina. Since joining Women’s Running in 2013, she’s been more focused on half marathons and trail running. Some of her proudest moments have been running the Boston Marathon (first 26.2), and becoming an RRCA certified running coach and helping others take up the sport.