proper warm up before a run or a bodyweight workout
Experiment and create a routine that works for you. Any type of movement that is gentle on your body while getting your heart moving and fresh blood to muscles will do. You may find a few moves in the list below that works for you.


This toy soldier move gently stretches the back of the upper leg as it fires up your entire core. Plus it will gently raise your heart rate and prepare the whole body for the main workout to come.

Toy Soldier: Hold your arms out to your sides. Tighten your core muscles. Without bending your knee lift your right leg in a forward and up motion while bringing your left arm over to tap you toe. Return leg and arm to starting position and repeat with left leg and right arm combo. Keep your back straight. Continue alternating side for 15 sec. This can be done in place or moving forward like marching.

Walking Lunges: Take a long step forward with your right leg. While keeping your chest up, back straight, shoulder back & down, lower you left knee to near the ground. Keep your right knee behind your toes and keep all your weight on your right heel. Now power up with your right leg as you move your left leg from the back and take a long step forward. Keep your core tight the whole time. Walk on this way for 5-10 reps per side.

Butt Kicks: Try to use your right foot to kick yourself in the butt. Alternate kicking your butt with your right and left leg for 15 sec. You can also take this up a notch by using a running motion.

High-Knee Running: This is just like it sounds. With a running in place motion lift each knee as high as you can. Keep your chest up, back straight, shoulders back & down, and keep your core tight. High-knee run for 15 sec.

Carioca: This one looks funny but is fun to do. Basically you run sideways to your left by stepping your right leg behind your left leg. Kind of like a twist. Taking your left leg and step to the left. Now step your right leg across the front of you left leg, and once again move your left leg to the left. Continue to alternate the right leg by going in front and then going behind as your left leg keeps moving left. Do 15 sec going to the left, and then 15 sec moving to the right. Going to the right is the same type of movement just with the legs changing there rolls. Hold your arms out to the sides a bit to help counter balance. Keep your chest up, back straight, shoulders back & down, and keep your core tight.


Should I stretch before I run?
New studies suggest that static stretching before a run hampers endurance. This is because you are not warming up the muscles but are stimulating the "protective mechanisms" within the muscle. Jason Siegler, PhD, professor in the dept of sport, health & exercise science at the University of Hull in England states. "Depending on the level of the stretch, you override the muscle spindles and probably also inhibit some of the afferent neural pathways to the brain". In stead of static stretching it is recommended to use dynamic stretching techniques during your pre-run routine. Dynamic stretching is a combination of stretch-movements and muscle warm-up.

Here is a list of some of the movements that FR will be using this year:
-Toy Soldier March
-Walking Lunges
-Butt Kicks
-High-Knee Running
-Carioca

What type of warm-ups do you use?
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