Warm up exercises to do before a run:
These 4 warm ups will build a solid foundation to stretch your lower back, open up your chest, shoulders and upper back, elongate your spine, and stretch your precious hamstrings.
Using a short stride and bouncing on your toes, raise your heels as high as possible behind your body. Attempt to bounce your heels off of your buttocks. Most of the movement should be with the lower leg. The upper leg should not move very much. Concentrate on raising your heels as high as possible. There should be little forward distance covered, but keep moving forward.
These are sideways, alternate foot crossovers. Following the heel flicks, do a cross over set with your arms extended out at your side, then face the other way and continue for another 25 metres (total 50 metres). Focus on working a hip rotation while opening up your chest, shoulders and upper back.
A little slower now but continuing to keep your heart rate up, walk 25 metres and with each step pause, lift leg, and grab knee, pulling into your chest. Extend the bottom foot up on your tip toes then drop down to hug the other knee. Work to elongate your spine, work the lower back, and focus on maintaining good posture and balance.
Using a short stride and bouncing on your toes, raise your knees as high as possible on each stride. Concentrate on raising your knees as high as possible. There should be little forward distance covered, but keep moving forward. Repeat for 30 to 50 meters. Repeat for the desired number of repetitions.
Travelling this distance while doing these 4 exercises will prime your legs, hamstrings, chest, back, and lungs as you transition immediately into your run!