Tilt walk – 10 each leg

From a standing position, take one step forward with the left foot and balance on the forward foot. Keeping a very slight bend in your left knee, tilt your torso forward at the waist until your trunk is parallel to the ground. At the same time, extend your right leg behind you for balance. Return to the upright position and then step forward with the right foot and tilt once more.

Zombies – 10 each leg

Begin in a standing position with both arms extended straight in front of you – like a zombie. Begin by walking slowly forward by kicking each leg forward as high as possible, aiming to touch your right toe to your right palm and your left toe to your left palm. Keep your legs as straight as possible and don’t let your trunk flex forward.

Lunge walk – 10 steps

Take giant steps forward with each foot, lunging as far forward as you can each time.

Trunk rotation

Raise your arms straight out to the sides. Twist your torso as far as you can to the right. Without pausing, reverse direction and twist over to the left. Repeat 10 times.

Forward leg swing – 10 swings each leg

Stand on your right foot and swing your left leg backward and forward in an exaggerated kicking motion.

Lateral leg swing – 10 swings each leg

Stand facing a wall or tree for support. Lean toward it slightly from the waist and brace both palms against it. Swing your fully extended left leg from right to left in wide arcs between your body and the wall.

Heel bounce

Assume a modified push-up position, with your legs as close to your hands as you can get them without bending your knees and your backside in the air. Lift your left foot off the ground, bend your left leg slightly and rest the top of your left foot against the back of your lower right leg.

Lift your right heel as high off the ground as you can. Without pausing, lower your heel back to the ground and bounce it off the floor, back into another heel raise. Bounce your right heel 20 times, then repeat with the left leg.

Dynamic run warm up and running form

Complete this dynamic run warm up before training or racing, then use the following tips to improve your running efficiency. Good technique can help you use less energy while maintaining your speed.

While we aren’t all born with the long-limbed, thin bodies of world-class runners, we can maximise what we do have by working on technical efficiency. Focus on these five areas to run more economically.

Stride length: Over-striding occurs when the foot strikes the ground in front of your centre of gravity, which is essentially like putting on the brakes. If you glance down while running and can see your toes too far out in front of you, focus on keeping your feet directly below your hips.

Run cadence: Aim for a smooth and natural running cadence. You can measure cadence by counting the footfalls on one leg for one minute. Avoid forcing a particular number if it makes your running form feel tense or unnatural.

Forward motion: Run tall and proud, but don’t bounce excessively. Bouncing causes unnecessary vertical movement. Imagine running under a low ceiling so your energy moves forward rather than upward.

Arm motion: Arms provide rotational stability, but the movement should not be excessive. Keep your elbows bent at approximately 90 degrees and don’t let your arm swing cross the centre line of your body. Lightly pumping your arms can be helpful when running uphill or sprinting.

Leg recovery: A slightly bent leg requires less power to bring the leg through during the recovery phase of your stride. The faster you run, the higher your heel will naturally lift. Don’t exaggerate your heel lift when running at slower speeds.

Making this dynamic run warm up part of your routine can help prepare your body before running. You can also explore our running training advice and personalised triathlon training programs.

For additional information about preparing safely for exercise, visit the Sports Medicine Australia resources and advice.

A regular dynamic run warm up, combined with sensible training and recovery, can help you feel better prepared for running sessions and races.