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Home › FOOD and RECIPES

Wednesday Warm-Up: 4 New Running Drills

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by Lindsay Cotter Posted: January 8, 2014

Wednesday warm-up. Now there’s a literal title for you. Anybody else freezing there behind off yet? What am I thinking, of course you are.
I’ve been doing most of my running outdoors on the trails, and I think my body is finally acclimated to the cold weather.

I actually enjoyed a nice brisk trail run yesterday in 22°F. That’s gotta to be record for me and definitely a crazy Cotter moment. Although that’s probably nothing compared to you northerners where it’s -15F.

Okay okay enough about the cold. I know you’re tired of it. Let’s talk about warming up. A few weeks ago I posted a picture on Instagram of the kiwi performing a few exercise moves/drills before his run.

photo 1

I like to watch him warm up before we run because I always learn something new. He has his “routine” you might say.

And why this routine? Good question.

warm up

Like any competitive runner or elite athlete, taking time to prep your body for a specific run is key. Warming up can help with injury prevention and it often it helps prepare you mentally for a grueling run set. Kinda like telling the body to GET READY!

But I have a confession, I rarely warm up. Not for a run. Well that needs to change. Remember, I’m open to new things this year! And today I’m ready learn his “moves.” Hope you will too.

4 bonus Warm Up drills to Start Incorporating into your Run Program
  1. Walking Knee Grab to Quad stretch
  2. Walking pigeon pose with ankle grab
  3. Walking lunge with rotation and arms in T
  4. Walking toes out/in with touch

You can see all the examples in the video, so be sure to check it out when you can.

Ever tried any of these moves? Do you take time to warm up?

[Tweet “@LCCotter’s Wednesday Warm-Up: @Cotterjp Shares his 4 Favorite Running Drills #fitfluential #runchat #tips”]

Oh, and stay warm!

Cheers,

LC

p.s.

I have a Healthy Bites Update for you and maybe even a recipe come Friday, so stay tuned! thank you  for always supporting. xxoo

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Categories: FOOD and RECIPES Tags: running, vlog

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. guaranteed Only

    03/05/2016 at 3:36 PM

    Hello there, just became alert to your blog through Google, and found that it is truly informative.
    I’m going to watch out for brussels. I will appreciate if you continue this in future.
    Lots of people will be benefited from your writing. Cheers!

    Reply
  2. Ashley @ Power, Love, and Self-Discipline

    01/09/2014 at 1:18 PM

    Thanks so much for the warm-up exercises! Sometimes I warm-up, sometimes I don’t. I hate it – I usually just want to get the workout started! – so I have to really force myself to be intentional about doing a warm-up…though it usually only lasts 3 minutes!

    Reply
    • LCCotter

      01/09/2014 at 2:56 PM

      oh girl, i can so relate!! we need to refocus. haha

      Reply
  3. Laura @ This is Thirty

    01/09/2014 at 12:01 PM

    These are great – and so helpful too! I don’t do much of a warm-up at all – sometimes I’ll walk a little, but that’s it! I think this’ll help me to combat the mile 2 running blues – definitely going to incorporate them when I can!

    Reply
    • LCCotter

      01/09/2014 at 2:59 PM

      yes, it will help! let me know what you think Laura! hugs. xxoo

      Reply
  4. Abby @ BackAtSquareZero

    01/09/2014 at 9:53 AM

    I am horrible about warming up so I watched the video to get some ideas.

    Reply
    • LCCotter

      01/09/2014 at 2:52 PM

      ditto friend

      Reply
    • LCCotter

      01/09/2014 at 2:58 PM

      i wish we could run together –> warm up together. accountability!

      Reply
  5. Laura Anderson

    01/09/2014 at 9:13 AM

    I don’t necessarily do warm up drills for all of my runs, but I do them 100% of the time before speed workouts whether it be intervals or a tempo run. Doing warm-ups and drills is ingrained in my brain. Growing up and doing them in HS and college track was big, we never did a workout without them. When it’s as cold as it has been outside I do something before each run if I am running outside. Muscles don’t like the cold, neither do I. Ha.

    Reply
    • LCCotter

      01/09/2014 at 2:55 PM

      i know, it’s hard to warm up in the cold. we need a heat bubble. LOL!

      Reply
  6. Hayley@healthyregardshayley

    01/09/2014 at 8:59 AM

    My college running coach always had us do about 10 minutes of dynamic warm ups before every run. Before speed workouts we do the usual, then run easy AND then do drills! It is a good way to prep yourself for what is about to happen and get different muscles firing!

    Reply
    • LCCotter

      01/09/2014 at 2:59 PM

      totally!! those muscles need to be warned. haha

      Reply
  7. Alysia @ Slim Sanity

    01/08/2014 at 11:25 PM

    I don’t typically warm up for a run either. If it’s treadmill, I’ll walk a little bit before, but no stretching. I haven’t done any of those moves! It’ll be something to try out for sure.

    I think we’ve got a heat wave coming through this weekend!

    Reply
    • LCCotter

      01/09/2014 at 7:07 AM

      bring on the heat wave!!!! i’m ready to sweat

      Reply
  8. Arman @ thebigmansworld

    01/08/2014 at 11:03 PM

    Great tips, from the dynamic duo? You’ve used corny cotter, crazy cotter, cornbread muffin cotter. I am lost.

    I am guilty of not warming up- I consider the sprint to the squat rack or bench press a warm up. Thanks for the vid by the kiwi- its motivating me to now embrace warming up and hey, maybe see some improvement.

    Reply
    • LCCotter

      01/09/2014 at 7:07 AM

      i thinking twerking counts.

      Reply
  9. Christine @ Love, Life, Surf

    01/08/2014 at 10:41 PM

    I’m freezing!!! 22 is balmy my friend. Love these warm-up moves. I’ve been better about doing some sort of warm-up before my runs (and my knees are happier) but I don’t always do them.

    Reply
    • LCCotter

      01/09/2014 at 7:08 AM

      we can hold each other accountable!

      Reply
  10. Jess

    01/08/2014 at 9:49 PM

    Wow that is so cold! I never warm up anymore, great reminder!

    Reply
  11. Bre

    01/08/2014 at 8:46 PM

    haha 22???? I’d LOVE 22 right now! It was -36 (F) here yesterday….
    warming up before every run is one of my additions this year too! that and some strength stuff after 3 runs each week 🙂

    Reply
  12. Natalie

    01/08/2014 at 8:44 PM

    I am definitely going to give those stretches a try. I need all the extra help I can get 🙂

    Reply
  13. Morganne @ Nut Butter Runner

    01/08/2014 at 7:43 PM

    I love this! Thank the Kiwi for such great advice! 🙂

    Reply
  14. Brittany @ Delights and Delectables

    01/08/2014 at 7:37 PM

    girl… i have no idea how you ran in 22 degree weather! WHOA! I never warm up. I have this saved.. I promise I am going to start!

    Reply
  15. Purelytwins

    01/08/2014 at 6:00 PM

    we do our best to always warm-up before we exercise, but to be honest we’ve skipped it because short on time. bad twins haha

    Reply
  16. Kierston @candyfit

    01/08/2014 at 5:05 PM

    I love it. And I love the combo of both you and him in this post. Made me smile 🙂

    Reply
  17. Abby

    01/08/2014 at 3:25 PM

    great tips! thanks for sharing mr. + mrs. crunch!

    Reply
  18. Taylor @ LiftingRevolution

    01/08/2014 at 3:24 PM

    I love it! I am like you, very rarely warm-up kind of girl. But this is a year of recovery and strength so focusing on it much more. Great moves!

    Reply
  19. She Rocks Fitness

    01/08/2014 at 2:33 PM

    I rarely warm up for a run, but I do love these moves when they’re incorporated into yoga class. Twisting and lunging are not my favorite, but sometimes they honestly feel oh so good. Stay warm friend! XOXO

    Reply
  20. Heather @ Better With Veggies

    01/08/2014 at 1:30 PM

    I know I should be better about this myself – thanks for sharing James’ drills, it’s great to see how the pros do it!!

    Reply
  21. Ashley @ My Food N Fitness Diaries

    01/08/2014 at 1:16 PM

    I’m terrible about warming up too…even though I KNOW how important it is. Guess I better start working on that. Thanks for the warm up exercise ideas! Dynamic stretching is the best!

    Reply
  22. Kim

    01/08/2014 at 1:08 PM

    Those drills bring back some serious memories!!! College track – every day we did those drills (and others) – over and over.
    Now, I rarely warm-up – I just ease into the run before I bump the pace (sort-of counts maybe!).

    Reply
    • LCCotter

      01/08/2014 at 1:42 PM

      haha ditto. But i don’t do the speed work he does. THANK GOD! LOL!

      Reply
  23. Running Hutch

    01/08/2014 at 12:57 PM

    Ah yes, the warm up! I posted my video on that not long ago as well! Lunge and twists also included. I like the standing pigeon stretch!

    Reply
  24. misszippy

    01/08/2014 at 11:27 AM

    I swear, I swear, I swear, this is the year I am going to incorporate dynamic warm up drills into my running! Thanks for sharing them.

    Reply
  25. Holly @ EatGreatBEGreat

    01/08/2014 at 10:40 AM

    So yesterday a.m. it was 3 degrees F with a wind chill of -20. Ummm…brrrrr! So darn cold! Today’s a little better, but I’m SO ready for summer! Needless to say, my workouts have been mostly indoors. I really want to start running again, but there’s no way I’m going out there in that cold. I don’t have a treadmill and I don’t belong to a gym, so I guess I’ll be waiting a little while before I can.

    Reply
    • LCCotter

      01/08/2014 at 1:41 PM

      I think Spring is gonna be great for you!! more running and hopefully injury free!

      Reply
  26. amy

    01/08/2014 at 9:57 AM

    It was -25 when I came to work this morning! The coldest I’ve ran is 17 (above 0 :)) and my eyelashes froze together. I had to stop to manually separate them! I live in MN, so that also requires running with lots of layers and removable spikes on the bottom of my shoes!

    Reply
    • LCCotter

      01/08/2014 at 1:41 PM

      okay, you are brave! So impressed amy!

      Reply
  27. Sandra Laflamme

    01/08/2014 at 9:46 AM

    Thanks for passing along these great warm-up drills. My coach always has me do a dynamic warm-up which includes drills-Butt Kicks, high knees etc. These look like great ones to add into my repertoire. Stay warm!!!

    Reply
  28. Angela @ Happy Fit Mama

    01/08/2014 at 9:35 AM

    Great list! Mostly my warm up consists of hip hikes, squats and walking briskly for 5 minutes before I run. I like this list especially the walking lunge with T rotation. Thanks!

    Reply
  29. Jennifer F

    01/08/2014 at 9:27 AM

    I also rarely warm up, I’ll just run slow and easy for the first mile. If I have time, I try to stretch after but that also rarely happens

    Reply
  30. Heather (Where's the Beach)

    01/08/2014 at 8:59 AM

    It was a warm 26 degrees this morning. Felt amazing after 10 yesterday! I’ve kind of gotten used to running in the low 30’s and upper 20’s but am pretty much over it now 😉 I tend to warm up more when it’s cold out. I start inside to get blood flowing before going outside. Then I do some butt kicks, calf raises, leg swings, some leg kicks where you lift knee up then stretch your leg out. Love some of James’ moves though. Thanks for sharing!!

    Reply
  31. Sara @ LovingOnTheRun

    01/08/2014 at 8:39 AM

    Love these! I have my routine as well before I run of dynamic stretches and running drills but these are some great new ones I will have to try out! Thanks to Kiwi for sharing!

    Reply
  32. Jody - Fit at 56

    01/08/2014 at 8:25 AM

    Brrrrrrrrrrrrrrrrrrrrrrrrrrrr! That is dang cold!!!!

    Love this video! I do warm up before my runs but not like that so I will have to reconsider. 😉 In the gym a walk for about 5 minutes & then run at a slower pace for another 10 & then amp it up. 🙂 On the weekends for the outside one, I do a core workout that gets my legs & body warmed up & dynamic stretching too. 🙂

    Reply
  33. Abby @ Change of Pace

    01/08/2014 at 8:23 AM

    I love these- thanks! I can’t wait to do the pigeon with ankle grab. I think my body will really appreciate that one 🙂
    That is chilly weather for you down south! Stay warm.

    Reply
  34. Laura @ Sprint 2 the Table

    01/08/2014 at 8:00 AM

    I’m terrible about warming up. And yes, you are officially crazy Cotter. I refuse to go outside until the WEATHER warms up. 😉

    Reply
  35. Amanda @ .running with spoons.

    01/08/2014 at 7:59 AM

    I need to get better at warming up… The first few minutes of exercise are always torture because none of my muscles feel like working right — the stiff and jerky look isn’t a good one for anybody. Although I’m not sure -anything- would warm me up in the weather we’ve been having lately. Well, anything besides refusing to move more than 3 ft. away from the fireplace 😉

    Reply
  36. Katie

    01/08/2014 at 7:58 AM

    I always warm up on the treadmill but I need to get better at “warming up” that’s part of this whole “slow down” challenge I’m working on for 2014 😉 No more college= enjoy every second and no more rushing to class hehe & just know I’m always thinking of you & hoping the best for you and the hubs 😀 I will ALWAYS support Healthy bites, even if I have to make them myself!! xoxo

    Reply
  37. Laura @ Mommy Run Fast

    01/08/2014 at 7:53 AM

    Of those 4, the toes in/ toes out is the only one I did with a coach in Houston. Thanks for sharing! And wow, 22 in Texas? That is freezing. I’m impressed you got out in that! I’ve been sticking to the gym and the treadmill. 🙂

    Reply
  38. Presley @ Run Pretty

    01/08/2014 at 7:31 AM

    I’m dying to run! Stop torturing meeee 😉

    Reply
  39. Linz @ Itz Linz

    01/08/2014 at 7:28 AM

    those are exactly the drills my running coach would have us warm up with when i was speed training with him! (otherwise, i rarely warm up to running too)

    Reply
  40. Kat

    01/08/2014 at 7:23 AM

    Whoa wait 22 in Austin?!

    Reply
    • LCCotter

      01/08/2014 at 7:27 AM

      ya, it’s never been that cold before! and now tomorrow it’s 65F ha! crazy bipolar weather

      Reply
  41. Tara Newman

    01/08/2014 at 6:42 AM

    This was AWESOME! Such a great resource. Now I have to do them. Oh new habits, new habits…

    Reply
    • LCCotter

      01/08/2014 at 7:23 AM

      Let me know whatcha think when you do tara!

      Reply
  42. Jessie

    01/08/2014 at 5:38 AM

    I actually would always do #1 before a long run. I really dont know how your running in 22 degrees.. I could only last for a total of 15 minutes on my morning walk w/ Roxy yesterday… and it was 45 degrees. Ha Ha!

    Reply
    • LCCotter

      01/08/2014 at 7:22 AM

      i think my body was in shock. LOL!

      Reply
  43. Tiffany Greathouse

    01/08/2014 at 5:29 AM

    Dynamic stretches pre-run (and basketball, football, volleyball, etc.) are the best! Woot! <3 I haven't tried these; very inventive. Thanks, heart!

    Reply
  44. Lucie@FitSwissChick

    01/08/2014 at 5:13 AM

    Is cycling to the gym a warm up? 🙂 I definitely feel sweaty when I arrive there, yuck 🙂
    But I never warm up for an outdoor run – great tips, thank you!!

    Reply
    • LCCotter

      01/08/2014 at 7:21 AM

      haha totally counts to me!

      Reply

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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