Warm-up and Cool Down for Runners with Total Body Workout

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Warm-up and Cool Down for Runners with Total Body Workout

The warm-up and cool down in this workout are geared towards runners and other endurance athletes. The primary aim of the warm-up is to prepare the muscles, joints, and connective tissues for the challenges of running. The cool down includes a stretching sequence that can help runners maintain or improve flexibility for improved performance and injury prevention, with special emphasis on decreasing risk for IT band syndrome (ITBS). The workout provides a general, total body workout.

WARM-UP

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Hip Hinge

Perform 8-12 repetitions for 1-2 sets; rest 30 seconds between sets.

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Cat-Cow

Move slowly through the range-of-motion for 8-12 repetitions for 1-2 sets; rest 30 seconds between sets.

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Single Leg Stand

Hold single leg stand position for 10-15 seconds, lower foot to ground, and repeat performing 5-10 repetitions per side.

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Standing Ankle Mobilization

Perform 5-10 repetitions on each leg for 1-2 sets; alternate legs after each set.

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Standing Gate Openers (Frankensteins)

Perform 5-10 repetitions on each leg for 1-2 sets; alternate legs after each set.

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Warrior I

Hold Warrior I position for 3-5 slow, deep breaths (approximately 20-30 seconds) and repeat on the other side. Complete 2-3 repetitions per side.

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Frequency:

Perform the warm-up prior to and cool down following running and other endurance workouts on a daily basis. The total body workout can be performed 2-3 days per week, with 48-72 hours between repeat workouts to allow for recovery.



Intensity:

Warm-up: Complete 2-5 repetitions of each exercise (on each side of the body for single-leg/single-arm exercises) Total Body Workout: Complete 1-3 sets using resistance (weight) that provides a challenge for performing 8-12 repetitions per set on each exercise. Progress weight by 5-10% when you can comfortably perform 12 or more repetitions per weight during an exercise. Cool Down: Hold each stretch for 15 to 30 seconds (as time allows) for 1-4 repetitions. Can repeat same stretch or do sets of the full stretch sequence.

WORKOUT

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Bodyweight Squat

Perform 8-12 repetitions for 1-3 sets; rest 45-60 seconds between sets.

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Seated Cable Press

Perform 8-12 repetitions for 1-3 sets; rest 45-60 seconds between sets.

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Forward Lunge

Perform 8-12 repetitions with one leg forward, switch legs and perform 8-12 repetitions with that leg. Complete a total of 1-3 sets per side. Rest 45-60 seconds between sets.

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Seated Row

Perform 8-12 repetitions for 1-3 sets; rest 45-60 seconds between sets.

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Bird-dog

Raise one arm and opposite leg on a 2-count/hold for 2 counts/lower on a 2-count, alternate and perform same exercise with the other arm and opposite leg. Continue alternating sides after each repetition, performing 8-12 repetitions per arm/opposite leg combo. Complete a total of 1-3 sets; resting 30-45 seconds between sets.

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Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation

Exhale and lift your arms into the "I" position, holding for 15 – 30 seconds, then return to starting position. Repeat performing the "Y", then "T", then "W", and "O" formations. Perform 2 – 4 repetitions of the full series: I, Y, T, W, O.

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Front Plank

Hold plank position for 5-20 seconds (while continuing to breathe), slowly lower yourself back to the floor, rest for 30-45 seconds. Complete 2-3 sets.

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Glute Bridge Single Leg Progression

Perform 8-12 repetitions per set with one leg held to chest, pushing up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds. Repeat holding opposite leg and complete a total of 1-3 sets per side.

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Side Lying Hip Abduction

Perform 8-12 repetitions; exhale and lift upper leg straight up on 2-count/hold at top for 2 count/inhale and lower on a 4-count. Repeat with opposite leg and complete a total of 1-3 sets per side.

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Side Lying Hip Adduction

Perform 8-12 repetitions; exhale and lift upper leg straight up on 2-count/hold at top for 2 count/inhale and lower on a 4-count. Repeat with opposite leg and complete a total of 1-3 sets per side.

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Side Plank with Straight Leg

Hold side plank position for 5-20 seconds (while continuing to breathe), slowly lower yourself back to the floor, rest for 30-45 seconds. Repeat with opposite side and complete a total of 2-3 sets per side.

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Frequency:

Perform the warm-up prior to and cool down following running and other endurance workouts on a daily basis. The total body workout can be performed 2-3 days per week, with 48-72 hours between repeat workouts to allow for recovery.



Intensity:

Warm-up: Complete 2-5 repetitions of each exercise (on each side of the body for single-leg/single-arm exercises) Total Body Workout: Complete 1-3 sets using resistance (weight) that provides a challenge for performing 8-12 repetitions per set on each exercise. Progress weight by 5-10% when you can comfortably perform 12 or more repetitions per weight during an exercise. Cool Down: Hold each stretch for 15 to 30 seconds (as time allows) for 1-4 repetitions. Can repeat same stretch or do sets of the full stretch sequence.

COOLDOWN

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Standing Triangle Straddle Bends

Hold Standing Triangle Straddle Bends for 3-5 slow, deep breaths (approximately 20-30 seconds) and repeat on the other side. Complete 2-3 repetitions per side.

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90 Lat Stretch

Hold stretch for 15-30 seconds, rest for 30 seconds, repeat stretch for a total of two sets.

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Kneeling Triplanar Lunge

Maintain an upright posture while moving into this stretch by engaging the abdominal muscles. Hold stretch for 15-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

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Downward-facing Dog

Hold position for 15-30 seconds, return to a comfortable resting position. Rest 30 seconds and then repeat stretch 1-2 more times, or alternate with upward facing dog flowing from one position to the other.

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Upward Facing Dog

Hold position for 15-30 seconds, return to a comfortable resting position. Rest 30 seconds and then repeat stretch 1-2 more times, or alternate with downward facing dog flowing from one position to the other.

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Side Lying Quadriceps Stretch

Hold stretch for 15-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.

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Supine 90-90 Hip Rotator Stretch

Hold stretch for 15-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.

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Supine Shoulder Flexion

Exhale and raise arms overhead without arching the lower-back; hold position for 15-30 seconds, and then slowly return to starting position. Complete 3-5 repetitions.

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Supine Hip Flexor Stretch

Hold stretch for 15-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.

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Supine Hamstrings Stretch

Hold stretch for 15-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.

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Supine IT Band Stretch

Hold stretch for 15-30 seconds, switch legs, and repeat. Complete 2 sets of this exercise on each leg.

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Frequency:

Perform the warm-up prior to and cool down following running and other endurance workouts on a daily basis. The total body workout can be performed 2-3 days per week, with 48-72 hours between repeat workouts to allow for recovery.



Intensity:

Warm-up: Complete 2-5 repetitions of each exercise (on each side of the body for single-leg/single-arm exercises) Total Body Workout: Complete 1-3 sets using resistance (weight) that provides a challenge for performing 8-12 repetitions per set on each exercise. Progress weight by 5-10% when you can comfortably perform 12 or more repetitions per weight during an exercise. Cool Down: Hold each stretch for 15 to 30 seconds (as time allows) for 1-4 repetitions. Can repeat same stretch or do sets of the full stretch sequence.

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