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During Spring and Autumn, many athletes find it difficult to warm-up, wake up their legs and be ready for the most demanding workouts. The causes can be of various types, certainly the most common are related to the season. It happens especially in Spring when one day can vbe very hoot and the other cold again!

What can you do?

Instead of following the usual protocol of the classic running warm-up phase, you can adopt a new routine and some exercises that will prepare your body to start the sessions with the muscles of the lower limbs more reactive and, in general, in a better condition.

Let’s see them together

Phase 1. Start with 5′ of fast walking, breath deeply and focus on positive images. Next, stop and perform 10 steps forward, 10 steps back, 10 left side steps and 10 right side steps. You will have drawn a cross

Phase 2. Start running slowly and warm-up for 20′. Once you have finished the warm-up phase you can move on to the next phase, phase 3.

Phase 3. This is the central phase in which you will have to perform a series of exercises in sequence, slowly but without stopping:

  • 10 side lunges, left and right
  • 10 calf springs (leaning against a tree, wall or other support you find)
  • 12” skip with high knees
  • 12” kickback exercises.

Your heart rate will increase rapidly and at this point you should be ready to start the workout.

Phase 4. End your routine with 10 pelvis circles to mobilize the hip, 10 on the left and 10 on the right, relaxing the body.

Now you are ready to go, good training! Do you need some more advice? Book a free appointment, without obligation, with a TRM Coach:

You can also buy our  *special guide* to planning your workouts here: EBOOK TO PLAN YOUR TRAINING SESSIONS

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Cristina Tasselli

Digital Strategic Marketing Director - certified Innovation Manager - in multinational companies, she is still today the only Italian female athlete to have ran 900 km and 55,000m D+ in the mountains in a single stage race (Transpyrenea 2016, 3rd women overall). She counts numerous Podiums and international Victories on races over 100k. She holds a SNaQ CONI certification as a Trail Running Coach, Athletic Trainer and in Nutrition and Sports Supplementation. Since 2014 she is President and sports executive of innovative technology startups and companies, including Trail Running Movement and Digital Sport 360. She trains elite trail running athletes and she teaches in trail running coach certification courses. She is an author of sports articles on training, nutrition and supplementation in trail running and running, both in Italian and in English and Spanish. She manages relationships and collaborations with Federations and Race Organizers.