Get those muscles ready to go while you prepare for a run. – By Sage Rountree
Unless you’re a barefooter, every run begins with putting on your socks and shoes. You can turn this basic act into a warmup to prep your muscles to run. This sequence will activate your glutes, warm your leg muscles, and loosen your hip flexors and hamstrings so they are ready to perform their best.
1. Stand tall in your bare feet with toes, knees, and hips all facing forward. Feel your body weight even in your feet. Squat to pick up your right sock. Bend your knees, pushing your glutes back. Push slowly back up, squeezing your glutes. This works the glutes and quads, while loosening the calves.
2. Pull on your socks by bending your right knee and balancing on your left leg. This works the left glutes and lower leg, while loosening the right hamstring.
3. Reach for your shoe by swinging your right leg back. Push up to standing with your right knee lifted. Repeat five to 10 times. Pick up your shoe on the final rep. This works the left glutes and lower leg.
4. Roll your ankle and point and flex your right foot as you loosen your shoe laces. Then, put on your right shoe. This works the left glutes and right hip flexors, while loosening the right ankle.
5. Tie your shoe by dropping down into a split-leg squat, left knee toward the ground, right knee over your right ankle. This works the right glutes, while loosening the right calf and right quads.