The key to a truly great workout is what happens before you lift a single weight or take your first running step. Every circuit at Honest starts with a good, long warm up for a reason. Warm ups boost your heart rate and raise the temperature of your body’s muscles and tissues—allowing them to work hard, increasing your joints’ range of motion, delivering oxygen to your body’s hardworking tissues, and helping your body burst through explosive movements like sprints and jumps. Here, trainer Paisley shares her favorite running dynamic warm up (and cool down) to help you bring the Honest workout philosophy to your own running routine—and keep your body safe and feeling great while you’re at it.
Warm up like a running pro:
1. Straight-leg, single-leg deadlift: Start standing with feet together and arms straight down at your sides. Lift one leg so the foot is just off the floor. Lower your torso and arms toward the ground, lifting your back leg straight behind you and keeping your back straight until you touch the ground or feel a good hamstring and glute stretch. Lower the back leg while engaging your core to lift back to standing. Repeat for 30 seconds and switch sides. Tip: Try not to lock out your balancing leg by keeping a slight bend in the knee. (See video below for an example!)
2. Single leg hip extensions: Lie on your back with your arms out to the sides and your feet hip-distance apart—you should be able to touch your heels with your fingertips. Push up through your feet into a bridge, or hip extension. Keeping your right knee bent, lift your left leg straight up toward the ceiling. Keep your lifted leg straight up as your lower your back to the floor and push hips back up toward the ceiling. Repeat for 30 seconds and switch sides.
3. Plank: Hold for a minute on forearms or straight arms, engaging core to keep your hips lifted.
4. Forward lunge with reach: Adding a slight backbend to your lunge (with forearms straight up by your ears) warms up your spine while the lunges get your leg muscles ready for action. (See video below for an example!)
Cool down and keep your body happy, healthy, and ready for another run:
1. Hip flexor stretch: Bring one leg back into a low runner’s lunge with your back knee on the ground (use a towel or blanket under the knee if you have any pain) and, keeping your front knee over your ankle, rock forward to stretch the hip flexors. Hold for 30 seconds and switch sides.
2. Standing quad stretch: Stand on your left foot and grab your right foot behind you. Tuck your pelvis in, pull your shin towards your glutes, making sure your knee is pointing to the ground. Hold for 30 seconds and switch sides.
3. Warrior 2
4. Spinal twists: Lie with your back on the ground with arms out to the sides in a T shape and, keeping your shoulders on the ground, bring both knees up to 90 degrees and let them drop to the floor on one side. Hold for 30 seconds and twist to other side.
A video posted by Trainer Paisley (@portlandtrainerpaisley) on
Owner of Honest Training
Certified Personal Training w/ a specialization in corrective exercise and small group personal training
Pit Bull Mom