Basic bodyweight warm up

These exercises will warm up your muscles and help to prevent injury on the day.

Squat (30 seconds)

To perform this exercise make sure your feet are placed just wider than hip-width apart. Keep your knees in line with your toes, hands behind your head and your weight on your heels. Bend your knees and squat down to 90 degrees.

Jumping jacks (30 seconds)

Keep your arms nice and straight for this exercise. As you jump up in the air move your legs out to the side and bring your arms together above your head. You can clap your hands together at the top of the movement if you like. Finish standing tall with your hands by your sides and your feet together. Repeat for 30 seconds.

Lateral shuffle (30 seconds)

Start with your feet just wider than hip-width apart. With your toes facing forwards, move to the side, one foot at a time and keeping your foot position. Place your hands on your hips as you do this and try to keep your hips stable. Swap your lead leg halfway through.

Butt kicks (30 seconds)

Keep a good upright posture. Your feet should be hip width apart, shoulders back in neutral and arms straight. Hold your hands behind your bum with your palms facing outwards. Raise your feet to your bum, one at a time, touching your hands lightly as you do this. Try to speed up when you feel comfortable with the movement.

High knees (30 seconds)

Place your arms out in front of you bent at 90 degrees with your palms facing towards the floor. Hold this position throughout this exercise. Raise alternate knees to your hands one after the other.

Running on the spot (Build) (5 X 30 seconds)

Increase your speed gradually to increase your heart rate and to get your body ready for your race. Start by running at 70% of effort and increase intensity each burst so by the final effort you are running at race pace.

Last updated Wednesday 16 September 2020

First published on Wednesday 6 January 2016