What You Should Do Before Every Run

3 minutes that will make your run easier, plus a new 5K training video series, and a shoe durability test. [PodiumRunner] [Training]( | [Gear]( | [Culture]( | [Nutrition]([MEMBERSHIP]( BEFORE THE FIRST RUNNING STEP My dogs get a little excited whenever they see me in running clothes. But just a little, as they know I have a habit of changing up and going back to the office for an hour or two before I get the chance to hit the road. They get a little more excited when I start doing [arm swings]( and shoulder stretches, as that is the first sign that I'm getting myself ready to run tall. But again, the dogs are wise to the fact that I will sometimes loosen my shoulders just to straighten up from hunching over the computer, and often I'll go right back to it. My dogs go crazy, however, when they see me begin my lunge routine. Because a [lunge matrix]( is the one consistent warm-up I've done since coach [Jay Johnson]( introduced me to it a decade ago and I learned it eased yesterday's aches, got all my joints and muscles moving, and made running smoother and more efficient from the first step. Now Johnson has written for us that he's revised his recommendation and now suggests that the one essential dynamic warm-up we all should be doing is a set of [leg swings](. After a week of trying them, I agree that they are easier, quicker and just as effective at getting my body ready to run, as well as assessing where I am in recovery and where I might need more focused work. Fortunately for my dogs, that additional work has been taking the form of a few familiar lunges, giving them time to do their dynamic warm-up — madly spinning in circles and jumping for joy that they get to go for a run. —Jonathan Beverly, Editor BE SURE TO SIGN UP FOR TOMORROW'S FREE WEBINAR: [REGISTER HERE]( [indoorwebinar]( TRAINING [leg swing warm up]( [The One Essential Dynamic Warm-up: Leg Swings]( If you do no other warm-up, do this. Why and how every runner should spend 3 minutes before every run doing leg swings. Jay Johnson [sq.GettyImages-619270046]( [Reduce Strength Training Pre-Race, Says New Study]( Runners who stopped their strength training retained the benefits for four weeks, and got faster. Richard A. Lovett GEAR [New Balance Rebel 2]( [New Balance FuelCell Rebel v2: 100-Mile Rundown]( An all-new lightweight shoe from New Balance (despite the v2 name), the Rebel v2 delivers balanced cushioning and a smooth, responsive ride that holds up over the miles. Scott Douglas [amphuman]( [The Sunshine Lotion: Amp Human’s D+]( Providing 5,000 IU of vitamin D absorbed directly through your skin with each daily dose, D+ Lotion offers an innovative and effective way to make sure you’re getting enough of this vital nutrient Presented by: Amp Human MEMBER EXCLUSIVES [sq.Podium Runner_Common Sense Coach_Title Card_FINAL]( [The Common Sense Coach, Episode 1: Why the 5K?]( Coach Carl explains why now is the perfect time to target the 5K and how it will benefit your future goals. Carl Leivers [sq.Danielsgreenmtn]( [The Injuries You Can’t See: How Slowing Down Helped Matt Daniels Become a Better Runner]( For over 10 years, Daniels had been plagued by stress fractures along with Achilles and high hamstring injuries. Here's how and why he finally slowed down to build a healthier running foundation. Jennifer Kuhns [The Comeback Quotient] [GET THE BOOK]( [You are currently subscribed as Podium Runner]( [Training]( | [Gear]( | [Nutrition]( | [Join PodiumRunner Active Pass]( You received this email because you are subscribed to PodiumRunner Weekly Newsletter. Update your [email preferences]( to choose the types of emails you receive. [PodiumRunner is an Outside brand](#) PodiumRunner is an Outside brand. Outside | 5720 Flatiron Parkway | Boulder | Colorado | 80301 | USA [Privacy Policy]( PodiumRunner is a Outside