Perform these six dynamic moves at the start of every run, doing each for 30 seconds to one minute. Then consider your running engine officially revved.
Quad + Piriformis Walk
Targets: Quads, glutes, piriformis
Grab one foot behind you, pulling toward your butt. Release and step forward; switch legs. After 30 seconds, cradle right leg at ankle and knee, pulling up to chest. Release and step forward; switch legs. Repeat for 30 seconds.
Targets: Deep hip external rotators
From standing, bend left knee and lift leg to hip level, then rotate out to 90 degrees. (Place left hand under knee to stabilize and guide if needed.) Bring leg back to front; lower foot and switch sides. Repeat for 30 seconds.
Targets: Chest, deltoids, upper back
Stand with feet shoulder-width apart and lift arms out to shoulder height, palms down. Make small circles; after 30 seconds, switch direction. Continue for another 30 seconds.
Start standing with feet together. Extend right leg straight out in front of you as you bring left hand to tap right toes. Lower leg and step forward; repeat on opposite side. Continue for 30 seconds.
Leg Crossover + Scorpion
Targets: Lower back, hamstrings, hip flexors
Lie faceup, legs straight and arms out. Lift right leg up and across your body, tapping foot to the floor. Return to start; repeat on other side. After 30 seconds, flip over to lie facedown and repeat movement. Continue for 30 seconds.
Targets: Core, deltoids, hamstrings
From standing, bend forward at the waist to touch toes, then walk hands out to a plank. Hold for 2 seconds; walk feet to meet hands. Roll up to starting position. Repeat for 1 minute.
Exercises and Images Originally Appeared on RunnersWorld.com