Release
2 minutes
Roll the parts that take the impact: the soles of your feet, calves and quads. Slow passes, about 30 seconds each.
Exercises
- Foot roll with a massage ball
- Calf roll, both sides
- Quad roll
Warm-up guide
The 10-minute running warm-up
Running asks a lot of your feet, calves and hips from the first step. This routine gets them ready in ten minutes, so the first mile feels like the third.
Same order as our 10-minute warm-up: release, then mobilize, then activate. You move from slow and broad to fast and specific. Do it before every session; it takes 10 minutes.
This guide is general fitness information, not medical advice. If you have pain or an injury, check with a qualified professional before training.
Mobilize
4 minutes
Open up the hips and ankles through the range a running stride needs. Keep moving: no long static holds before a run.
Exercises
- Front-to-back leg swings
- Side-to-side leg swings
- Strap-assisted hamstring sweeps
- Ankle rocks against a wall
Activate
4 minutes
Switch on the glutes and build some bounce, then finish with a few running drills at an easy effort.
Exercises
- Banded lateral walks
- Single-leg glute bridges
- 30 seconds of easy rope
- A-skips and butt kicks, 2 × 20 m
Loop Resistance Band Set
Five color-coded resistance levels for glute, hip and shoulder activation.
$24.00
Get the gear in one kit
The Speed & Agility Kit bundles the ladder, cones and bands for drills before speed sessions, at 15% less than buying them separately.
Shop The Speed & Agility Kit