Perfect for race day!
A simple walk, jog, or march, in motion or in place, can serve as a good warm-up for kids. You can also incorporate any of these kinds of movements:
Arm circles or swings: Hold arms outstretched from shoulders and turn in small circles. Increase the size of the circles and swing arms forward and back from the shoulder.
Dancing: Let kids make up their own moves to music they like.
Side Hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth.
High Knees: While walking, lift knees high in the air. Intensify by adding arm movements, or by speeding up the walk to a jog.
Butt Kicks: Like high knees in reverse. Exaggerate your steps in jogging by reaching your foot toward your rear end.
Walking Lunges: Step forward with one leg and lower so the knee is at a 90-degree angle and the back leg is stretched out long. Then lift the back leg up and forward so it’s bent and in front. Continue alternating lunges while moving forward.
Jumping Jacks: When you’re ready to add some more intensity to your warm-up exercises, incorporate jumping jacks—they involve both arms and legs and add impact to your routine.
Side Hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth.
Grapevine: Walk or jog sideways, crossing one foot in front of the other in an alternating pattern
Now you’re ready for the 1 mile family fun run, a 5K or even the 1/2 of full marathon. If you haven’t already entered, sign up now!