How to Warm Up Properly Before Jogging: Here’s How

Should You Warm Up Before Jogging?

Time

8 minutes
4 exercises

Warm-up Exercises Before Running

Warm up before running and loosen up your glutes.

Buttock massage

Sit down and place the ^BLACKROLL® BALL 12 under one buttock. Cross the leg on the same side over the other leg, which is extended. Support yourself with your hands next to your buttocks.

Quickly roll one side of your buttocks in circular motions. The movement is created by bending and straightening the raised leg. The more body weight you place on the BALL, the more intense the pressure.

Tip: Alternatively , you can perform this warm-up exercise for running with a ^BLACKROLL® foam roller.

Product

Ball 08

Seconds

Body part

Lower Body, Glutes

Training Goals

Warm up your thigh muscles for faster running.

Activating the Back of the Thighs

Start in a cross-legged sitting position. Place the roller under your thighs, just above the back of your knees. Support yourself with your hands next to your buttocks.

Lift your buttocks and quickly roll out the back of your thighs. Rotate your legs inward and outward. Then work the front of both thighs and repeat the process.

Tip: Keep your chest out proudly during this running warm-up exercise.

Product

Standard

Seconds

1 / 30

Body part

Lower Body, Thigh

Training Goals

Activating your core muscles for a strong center while running.

Kicks

Wrap the LOOP BAND around your feet and lie on your back. Bring both legs toward your chest so that your hips and knees form a 90-degree angle.

Make sure to actively engage your core muscles. Extend your legs alternately while maintaining tension in your core. Keep your lower back slightly off the ground.

Tip: This warm-up exercise for running activates your rectus abdominis and oblique muscles. This prepares you to maintain better form while running.

Product

Loop Band

Repetitions

Body part

Upper Body

Training Goals

Activation of the hip extensor muscles and stabilization of the leg axes.