Running without warming up is not good because many injuries can occur due to tight muscles and inactive muscles. The 12 reps team have come up with 5 exercises you can do to improve your running and help you avoid any injuries. Priming your body right before your run means your stride will feel smoother. Your joints are more mobile. Your muscles are ready to go. Here are four warm-up exercises you should add before lacing up and hitting the road or track. No equipment needed. Just your body weight and a few minutes of focus.
1. Bodyweight Squats
4 sets of 12 reps
Squats wake up your hips, knees, and ankles, key joints for running. They activate your glutes, quads, hamstrings, and calves.
This gets blood flowing to your lower body and improves range of motion.
How to do it:
- Stand with feet shoulder-width apart.
- Keep your chest up, core braced.
- Lower your hips as if sitting into a chair.
- Drive through your heels to stand tall.
- Repeat.
- Each set will help open up your hips a little more. You’ll notice the difference in your first few strides.
2. Bodyweight Lateral Lunges
4 sets of 12 reps
Running is mostly forward motion. But lateral lunges train side-to-side movement.
This strengthens the adductors and glute medius, muscles that stabilise your hips and knees.
How to do it:
- Stand tall, feet wider than hip-width.
- Step out to one side. Bend that knee and sit hips back.
- Keep your opposite leg straight.
- Push off the bent leg to return to centre.
- Alternate sides.
- You’ll feel your inner thighs, glutes, and hips working. That’s good. Once you start running, it helps protect your joints.
3. Calf Raises
4 sets of 12 reps
Your calves take a pounding when you run.
If they’re not ready, you risk tightness or even injury.
How to do it:
- Stand tall with feet hip-width apart.
- Press through the balls of your feet to lift your heels.
- Hold briefly at the top. Lower slowly.
- Repeat.
- Do this at a controlled pace. Focus on full range, don’t rush.
4. Single-Leg RDL (Romanian Deadlift)
3 sets of 24 reps (12 each leg)
This move builds single-leg stability and balance.
It targets your hamstrings and glutes, while also challenging your core.
How to do it:
Stand on one leg, slight bend in the knee.
Hinge forward at the hips. Extend your free leg behind you.
Keep your torso and free leg in line, parallel to the floor.
Return to start.
Do all reps on one side, then switch.
You’ll feel a deep hamstring stretch.
More importantly, your running stride will feel more stable and powerful after this drill.
If you want to run stronger, run longer, and stay injury-free, don’t skip your warm-up.Try these four exercises next time you head out. Notice how much better your body feels once you start moving
And with 12REPS, you can personalise your strength workouts instantly, choose from over 1,000 exercises, trap bar, dumbbells, barbells, machines, bodyweight, it’s all there.
Vary your training, stay strong, build muscle.
Download 12REPS today and start lifting smart.
