A good warm up is important for preventing injuries and preparing your body to perform. Next time you head out the door for a run, try these 5 Burdenko warm up exercises that Eric Chandler, a Certified Strength & Conditioning Specialist and Certified Burdenko Method Instructor, picked out with runners specifically in mind.
Warm up by walking for 3-5 minutes. Perform 10 repetitions of each exercise. Gradually move through greater range of motion. Do not perform any exercise that causes or increases pain.
Wake Up Call
Take a small step forward white extending your arms overhead. Clap! Return to start position and repeat with the other leg. Gradually take bigger steps forward until you are lunging.
Weight Shift Catch
Shift weight to one leg and simultaneously catch and lift the knee with both arms and pull the knee to chest, hold the balance. Return to start position and repeat with the other leg.
Squat with arms straight forward at shoulder level. As you stand, mimic hurdle motion: one leg kicks out straight, touching the foot with your opposite hand. Other arm extends back. Squat and repeat with the opposite hand and foot. Get the motion in rhythm, kicking knee is straight, weight bearing leg is on the ball of the foot.
High Knees/High Heels
Perform 3 high knees with alternating arm swings then 3 butt kicks, lifting the heel towards the buttocks, continuing with the arm swing.
Start with one foot in front of the other. Drive up with the back leg to a high knee with opposite arm in the air. You can take it one step forward and go all the way up to your toes on the stable leg. Continue for 10 repetitions and repeat to the other side.
Blog post by Jen Skiba.