Warm Up Exercises

High Knee Lifts

Stand with your feet hip width apart. Raise your right knee up to your chest (or as far as you can). Swing your opposite (left arm) across your body, as if running, as you snap your right arm back and bring your right knee down. Think of it as marching in place. Try not to lean too far forward or back.

Complete 10 for each leg and then repeat.

Leg Swings

Use a fence, wall or even a tree for support. Stand parallel to the support on your left leg and swing your right leg straight out in front of you, as high as is comfortable and then swing it behind you.

Complete 10 for each leg and then repeat.

Upper Body Rotations

Standing with your feet facing forward and hip width apart, place your hands on your hips and rotate (twist) your upper body from side to side, looking over your shoulders to a space behind you.

Complete 20 rotations for each side.

Hip Swings

As women we tend to have tight hips. This warm up exercise helps to loosen your hips before running. Using a fence or tree for support, face the support and hold on. Stand on your left leg and swing your right leg in front of your body as far as is comfortable, crossing from one side to the other like a pendulum.

Complete 10 for each leg and then repeat.

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