Pre-Run Warm-Up

Stand tall with your feet hip-width apart and your weight even across both feet. Draw your shoulders down and lengthen through the crown of your head. Rest your gaze on a fixed point on the wall ahead. Position yourself near a wall or chair if you'd like something to steady you.

1. Inhale — shift your weight onto your left foot and press it evenly into the floor.
2. Exhale — lift your right knee toward hip height, keeping your torso tall and your standing leg stable.
3. Lower the right foot and lift the left knee, alternating in a slow, steady march while your gaze stays on your fixed point and your breath stays even.
4. Keep the rhythm controlled, letting each foot settle onto the floor before the next lift.

• Keep your torso upright and tall; avoid leaning back as the knee rises.
• Rest your gaze on one fixed point ahead to hold your balance.
• Lift each knee only as high as you can while staying level through the hips.
• Keep a wall or chair within reach if needed until your rhythm feels secure.

Stand tall with your feet hip-width apart and your arms relaxed by your sides. You'll want a clear, level path a few steps long.

1. Step forward with your left foot and shift your weight onto it.
2. Lift your right knee up toward your chest and clasp your hands around your shin, just below the knee.
3. Exhale — draw the knee gently toward your chest as you stand tall on the standing leg.
4. Release the leg and step forward, then repeat the hug on the other side, continuing to walk forward.

• Stand tall as you hug the knee rather than rounding down toward it.
• Draw the knee up to a comfortable height; there's no need to force it high.
• Find your balance on the standing leg before lifting, and keep that knee soft.

Stand tall with your feet hip-width apart and your arms relaxed by your sides. You'll want a clear, level path a few steps long.

1. Step forward with your left foot and shift your weight onto it.
2. Bend your right knee and reach back with your right hand to catch the top of your right foot or ankle.
3. Exhale — gently draw your right heel toward your glute as you stand tall, feeling a stretch along the front of the right thigh.
4. Release the foot and step forward, then repeat on the other side, continuing to walk forward.

• Stand tall and keep your knees close together as you draw the heel in.
• Draw the heel toward your glute to a comfortable range rather than forcing it.
• Steady your balance on the standing leg before catching the foot, and keep that knee soft.

Stand tall beside a wall or sturdy support and rest one hand on it for balance. Shift your weight onto your left foot and let your right leg hang freely, with the foot lightly off the floor.

1. Set your spine tall and lightly engage your core so your torso stays steady.
2. Swing your right leg forward to a comfortable height, keeping the leg relaxed.
3. Swing the same leg back behind you through the same easy range.
4. Continue swinging front to back in a smooth, controlled rhythm, then switch sides.

• Keep your torso upright and still; let the movement come from the hip.
• Start with small swings and let the range grow as the hip warms up.
• Keep the standing knee softly bent for a stable base.

Start in a high plank with your hands directly under your shoulders and your body in a straight line from the crown of your head to your heels. Engage your core so your hips don't sag.

1. Step your right foot forward to the outside of your right hand, landing with the foot flat and the knee tracking over the ankle.
2. Inhale — lower your right elbow toward the inside of your right foot, keeping your left arm straight and your back leg active.
3. Exhale — lift your right hand off the floor and rotate your right arm up toward the ceiling, opening your chest to follow the hand. Pause for a beat at the top.
4. Return your right hand to the floor, step your right foot back to plank, and repeat on the left.

• Keep the back leg engaged by pressing through the back heel. If holding the leg straight feels unstable, you can lower the back knee to the floor — the spinal rotation in step 3 still works from there.
• During the rotation, stack your top shoulder over your bottom shoulder; don't collapse into the supporting arm.
• Move with breath, not momentum. Each side gets one full inhale-exhale before switching.

Stand tall with your feet hip-width apart and your arms bent at your sides in a light running position. Keep your chest lifted, your core engaged, and your gaze forward.

1. Curl your right heel up toward your glute by bending the knee, letting your arms swing in an easy running rhythm.
2. Return your right foot to the floor, landing softly on the ball of the foot, then immediately curl your left heel up toward your left glute.
3. Continue alternating heels at a steady, even pace, keeping your knees pointing down toward the floor.
4. Keep your landings light and your breath flowing steadily as the rhythm continues.

• Stay tall through your torso; the movement lives in the lower legs, not in a forward lean.
• Land softly on the balls of your feet to keep each contact light and quiet.
• Curl the heels toward your glutes to a range that suits you, keeping the pace even.
• Keep your knees pointing down and let your breathing stay steady.

Stand tall with your feet hip-width apart and your arms bent at your sides, elbows close to your ribs. Keep your chest lifted, your core engaged, and your gaze forward.

1. Drive your right knee up toward hip height while your left arm swings forward in an easy running rhythm.
2. Return your right foot to the floor, landing softly on the ball of the foot, then immediately drive your left knee up as the arms switch.
3. Continue alternating knees at a steady, even pace, staying light on the balls of your feet.
4. Keep your torso tall and your breath flowing steadily as the rhythm continues.

• Stay light on the balls of your feet and let each landing be soft and springy.
• Keep your chest lifted and your torso tall rather than leaning back as the knees rise.
• Lift the knees to a height that suits you; the steady rhythm matters more than the height.
• Let your arms drive in an easy running rhythm and keep your breathing even.