Warmups, Cooldowns, & Mobility 101
- Sebastian Dozier
- Aug 19
- 3 min read
Updated: Aug 30
Every run should begin with activating, mobile stretching, also known as dynamic stretches. Static stretches are more useful for cooling down after a run since they relax the muscle. As stated, this form should be followed before anyone of my plans that you may purchase.
Warmups will differ depending on the workout too. I do more activation on speed or lift days for example. I will share each of my routines below. These are exercises you should do, but ultimately, do what works for your body.
Regular run day Speed day Lift day
high knees high knees PVC pipe:
butt kicks butt kicks waist to overhead x10
A skip A skip cable chops both sides x10
B skip B skip overhead squats x20
hamstring kicks skips for height reverse lunges each leg x10
quad pulls with a lean skips for distance Goodmorning RDLs x10
ankle pulls lateral shuffle crosshack lunge each leg x10
Knee hugs backwards shuffle lateral lunges each leg x10
Body twists (loosen back) karaoke single leg RDLs x10
Leg swings front and side stiff leg bounds for speed Pushups with knee lift x10each
Stiff leg bounds for distance
Before certain sessions, a short run/jog should be incorporated before beginning the activity as well. Be sure to do this on more intense sessions and add it into your mileage.
Resistant banding exercises can also be used to activate the groin, hip, and quad muscles.
Place the band between your ankles and perform these movements before any activity.
Front kicks each leg x 10
Back kicks each leg x 10
Side kicks each leg x 10
Lateral crab walk front and back x5 steps each direction
Side to side walk front and back x5 steps each direction
Static = still/holding stretches after runs for cooldowns
quad pull for 15-30s
Touch toes for 15-30s
knee hug hold for 15-30s
Four way (ankle on opposite knee for hip stretch) hold for 15-30s
Outside hip stretch (place foot over opposite knee and push knee with opposite elbow while twisting your body) hold for 15-30s
Mobility routine:
Hip 90 90’s = alternate placing one leg in front, bent at 90° at the knee and hip for 10 reps on each side Your back leg is also bent at 90° at the knee and hip, rotating inwards. Both shins should be parallel to imaginary lines at right angles to your torso — hence “90/90”.
Scorpion stretch = lay on your stomach, arms spread, and kick your opposite leg to the opposite hand for 10 reps.
Eagle stretch = lay on your back, arms spread and kick your opposite leg to the opposite hand for 10 reps.
Cat cow = get on all fours, repeat arching your back and bending your back while squeezing your glutes for 10 reps.
T-spine rotation = get on all fours, except have your knees pointed outward, stretching your groin, and with one hand, reach as far as you can up facing the ceiling and as far as you can inward squeezing your chest muscle. Alternate both sides for 5 reps each.
Donkey kicks and Fire Hydrants: For donkey kicks, just kick your leg back like a donkey and for fire hydrants, just move your leg in a circular motion as if you were going over a hurdle or like a dog peeing on a fire hydrant. Alternate each for 10 reps
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