woman stretching, 5 minute warm up for running by healthista.com

The 5-minute running warm-up to keep injuries at bay

Injured again? You need a better warm up and trainer David Marshall, owner of Royal Docks Crossfit has just the routine to improve your performance and reduce you risk of injury

Short on time and want to clock up those miles? Don’t be tempted to skip your warm up, as this is the key reason people get injured. David Marshall, owner of Royal Docks Crossfit brings you a sequence to help prevent injury from muscles getting repetitively stressed and get the body ready for plodding the pavement.

This warm up is a 9-step routine using two cones to travel to and from between each exercise (you can use anything though). Travelling slowly between the cones allows for maximum reps and increasing the heart rate to give you a great range of motion for your running, to help prevent injury.

Routine

  • Calf pumps x10
  • Heel flicks
  • Lunge with a twist (lunge then twist torso from side to side)
  • High knees
  • Straight leg swings
  • Heel flicks
  • Closing the gate (lifting the leg at a right angle then driving it forwards)
  • High knees
  • Hawaiian squats

MORE WORKOUT OF THE WEEK:

5 minute warm up for an upper body workout

20 minute ab workout to so with a partner

10 minute butt and back workout for couples

David marshall personal trainer crossfit coach

David Marshall is owner of Royal Docks CrossFit, one of London’s most successful CrossFit gyms and also owns BodySculpt studio in Tunbridge Wells. His athletic background lies mostly with rugby, where he played professionally for four years and an academic background in Coaching and Sport science as well as holding a Black Belt in TaeKwon Do. David has the tools, knowledge and proven track record to guarantee results for his clients.

Sophia Smith is a London based, certified personal trainer with asophia smith personal trainerpassion for fitness, people, food, and wellbeing. She adopts a holistic approach to health and fitness that incorporates functional training, nutrition and mindset. Follow Sophia on Instagram: @sophiasophia1

Read More:

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What is a superset? Fitopedia series continues

How I overcame the IBS that plagued me since I was 8 

6 best sports bras for high impact cardio

This woman has a body confidence story you haven’t heard

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