A Peloton Trainer Gives Us Her Top 3 Warmup Moves to Do Before Runs

Updated on May 23, 2019 at 1:25 PM

When it comes to any kind of exercise, a warmup (and cooldown!) is important, so running is no exception. NASM-certified Peloton Tread master trainer and USATF/RRCA run coach Rebecca Kennedy told POPSUGAR that if you're doing a more intense run — like 20-minute HIIT on the treadmill — she would recommend getting a run warmup in first. Peloton's digital app, for example, has 10-minute warmup runs on demand. But if you're doing more of an endurance run, a five-minute warmup with dynamic stretches (involving movement) is ideal to get your heart rate elevated and target your hamstrings, glutes, and hips, she said.

In a warmup, you want to be doing, movements that "warm the muscles up and prepare the joints and the ligaments to actually receive that impact," she explained. Ahead, check out Rebecca's top three warmup exercises for runs that you can do in whichever order you choose. Then, find more expert tips from Rebecca for how to properly do a treadmill HIIT workout here.

Butt Kicks

If you don't want to do these running in place, Rebecca said you can just do slower "heel to bum" kicks (seen here).

Stand tall on the balls of your feet, hip-width apart.
Similar to jogging in place, bring (or "kick") your heels to your butt, alternating legs for 30 to 60 seconds.

Knee Hugs

Knee hugs are a simple way to warm up your legs, and they also require you to focus on your balance, so make sure you're moving slow and controlled.

Similar to the motion of high knees, lift your left knee and pull it to your chest with both hands; lower it back down. Your right leg should be straight throughout.
Do the same with your right knee. You can add in toe raises, as Rebecca demonstrates here.
Alternate for 30 to 60 seconds

Single-Leg Hamstring Sweeps

Rebecca said you'll be hinging your hips backward, sweeping, and then lifting up into a "hip drive." You can do these one leg at a time or with both legs (as Rebecca also demonstrates here). The motion itself, she said, is similar to a deadlift. See directions for the single-leg hamstring sweeps below:

Stand upright. Flex your right heel and place it on the ground in front of you with your right leg straight. Your left leg will be bent.
In one single motion, fold your torso forward, bending at the hip joint, and sweep your hands downward toward your toes and around to your chest as you stand back up.
Repeat on your left side and do these for 30 to 60 seconds. (Or, do double-leg hamstring sweeps for 30 to 60 seconds.)