Warm Up Routine

Note: I'm still working on this page. You might encounter a few issues with the content display.

Click on each activity to view an image of it. Use the online AbsTimer to time abs and stretches.

Part 1: Short warm-up jog

Jog for about 5 minutes at a very easy pace.

Easy Jog

Part 2: Stretching

Hold each stretch for about 10 breaths (at least 30 seconds). You should feel some slight discomfort, but not pain.

Down the Middle
To the Right
To the Left
Quad Stretch
UCLA
Butt Stretch
Downward Dog
Upward Dog
Hip Stretch + Arms
Child's Pose
Knee Hug

Part 3: Abs

Do each exercise for 30 seconds, except Plank. Use the online AbsTimer if you'd like.

Crunches
Crossovers
Crossovers, other side
Jackknives
Penguins
Jackknives, other side
Circles
Circles, other direction
Bicycles
Plank (60 sec)

Part 4: Seal Stretch & Push-ups

Try to do at least 10 perfect pushups, or more if you finish before 5 minutes is up. Use good form.

Seal Stretch
Push Ups

Part 5: Myrtles OR Lunges

Alternate daily between myrtles and lunges to prevent your muscles from having too much fatigue. 10 on each side.

Myrtles

Clamshells
Leg Lifts (Up, Side, Down)
Circles
Fire Hydrants
Donkey Whips
Scorpions

Lunges

Forward
Forward w/ Twist
Side
Backward
Backward 45

Part 6: Drills

Move about 20 meters for each, except Arms are stationary and Buildups are ~100 meters.

Arms
Knee Hugs
High Knees
Butt Kicks
Backwards
High Knee Skips
Shaggies/heel walks
Bounds
Qi Stretch
Build-ups

Part 7: Go run

If you're at practice, Brad will tell you if you should be doing easy mileage or a workout.

Part 8: Stretching (post-run)

Scroll back up and do the stretching routine again.

Part 9: Rolling, icing

It's a good idea to roll out your quads, hamstrings, IT bands, and calves to reduce soreness.

This can be done with a foam roller, handheld roller, softball, golf ball, laccrosse ball, or anything else that works well for you. You'll want a few of these tools for rolling out different areas, since you can't use a foam roller to roll out the bottom of your feet.

Videos


Downloads

List of warm-up routine, no pictures Download (PDF, 1 page)

List of warm-up routine, with pictures Download (PDF)