Warm up exercises for running

In a fast rhythm (skipping) alternately we raise the knees forming the right angle. The exercise is performed in two or three sets of 30 seconds.

In quick rhythm, we flex our knees alternately so that the heel is as close as possible to the buttocks. The exercise is performed in two or three sets of 30 seconds.

Skip as high as you can by raising your knees alternately. The exercise is performed in two or three sets of 30 seconds.

We are jumping to a position with the legs spread wide and the hands touching overhead. The exercise is performed in two or three sets of 30 seconds.

We jump back and forth alternately and simultaneously swing our hands in the same direction. The exercise is performed in two or three sets of 30 seconds.

Standing, we arch the hip and knee against the body simultaneously. Hold the final stretch position for 2 to 3 seconds, then return to the starting position. Repeat the exercise for the other leg. The exercise is performed in two sets with ten repetitions for each side of the body.

We alternately bend the knees by hand trying to lift the heel to the butt. Hold in the expansion position for 2 to 3 seconds and return to the starting position. Perform ten repetitions for each side of the body.

Standing wide-leg we descend to the precession, taking care that the legs in the knee are fully extended. In the expansion position hold for 2 to 3 seconds, then return to the starting position. The exercise is performed in two sets with ten repetitions for each side of the body.

Standing wide-leg, simultaneously bend the hip and the knee, taking care to completely stretch the knee. Hold in the expansion position for 2 to 3 seconds and return to the starting position. Repeat the exercise for the other leg. Perform two sets with ten repetitions for each side of the body.