Like most of the world right now, so many of my lawyer clients are struggling with how to stay fit, active and sane while sheltering in place. Most gyms remain closed and where they are open a lot of folks are still fearful of returning. Everyone is working longer hours, spending too much time hunched over a computer or device. Sometimes the only steps they get are walking to the refrigerator for yet another "quarantine snack" they don't need.

So many have turned (or returned) to running for relief. Running is a great tool in all this that doesn't require fancy equipment or apps. All you need is a good pair of shoes (and mostly likely a PPE/mask). But with all the increased sitting it's important to prep your body appropriately before you dive in. Those who don't know how to warm up or are just too stubborn to do it (lawyers, stubborn?! No way!) often get nasty pains in their knees, hips or backs or more long term injuries like tendonitis or plantar fasciitis which benches them.

If you follow me on Instagram you know I caught the running bug a few years ago. In 2018 I finished my first half marathon in under two hours and managed to log 13-20 mile runs four weeks in a row without injury. This was a huge change for me. Before that I'd never managed to get more than 5 miles without pain. I credit my rapid improvement in performance without pain or injury to consistently spending just five minutes prepping my body to run with this simple, effective warm up routine. It's worked for me and countless of my busy lawyer clients. Check it out and give it a try!

Best Warm Up for a Run

Here's what I recommend to warm up. Watch this video for demos.

  1. Banded side steps for 1 minute. |
    1. Get low in "athletic position" (i.e. hips back and knees slightly bent as though you're about to shoot a basketball), internally rotate your legs so you "lead with your heels", always keep ~6-8 inches between your feet (i.e. don't bring your feet all the way together) and don't let your feet drag on the floor. Use a simple exercise band which you can get online for a few bucks.
  2. Banded glute bridges for 1 minute. |
    1. Use the same band you used for side steps but pull it up above your knees. Extend through the hips, but don't arch your back. You should feel this in your booty and hamstrings.
  3. Active straight leg raises with a yoga strap, resistance band or towel x 10 each side. |
    1. Using a yoga strap around your heel use your own strength to raise your leg (keeping it as straight as you can) and when you reach the end point give the strap a tug to stretch the hamstrings and calves for ~3s. Your other leg should remain internally rotated and still (toe flexed toward your face and pointing straight up; don't let it roll out to the side). So while you are stretching your moving leg you are practicing controlling your still leg to keep it in the right position.
  4. Dead bug for 12 reps on each side to warm up your core. |
    1. While on your back extend your opposite arm and leg while keeping your pelvis tucked and pressing your ribs down into the floor for a neutral spine.
  5. Roll the bottoms of each foot for 60-90s. |
    1. Check out this post for the skinny on why this is SO IMPORTANT.

What About Cooling Down and Foam Rolling?

Most physical therapists and running experts agree now that it's most effective to foam roll AFTER your run and to warm up with a few correctives and activation drills and a brisk walk or light jog for a few minutes below your target pace. If you know that foam rolling and stretching before you run is best for your body, definitely keep doing what works. After your run you should definitely foam roll for a few minutes on your tightest muscles like your quads, calves and glutes. This will leave you in better, more mobile shape for your next run and help avoid issues like plantar fasciitis, shin splints and joint pain.

Jonathan Jordan is a personal trainer, nutrition coach and corporate wellness consultant in San Francisco. Check out his blog JJ Fit 24/7.