A proper warmup is key for a successful run of any kind—whether you’re lacing up for an easy 5K, a high-intensity track workout, and less injury-pronerunner on the trails. And while we can all relate to the feeling of just wanting to get on with our planned workout, taking a few minutes to get your blood flowing and prime your joints beforehand can prevent you from burning out on your run, or worse, getting injured.
Pro runner Alexi Pappas knows this. The 30-year-old represented Greece at the 2016 Olympics in the 10K where she set a national Greek record, finished 28th the 2018 Chicago Marathon—which was her first 26.2—and finished 10th at the 2020 Houston Marathon We may earn commission from links on this page, but we only recommend products we back.
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Pappas has been sharing her drills on Instagram so that you, too, can get the most out of your miles—even if you’re not training for anything in particular at the moment. They prime your hamstrings, adductors, calves, Nutrition - Weight Loss upper body.
These drills aren’t your run-of-the-mill A-skips and B-skips, though. She combines hip mobility, jumping, and arm-flapping movements in one high-energy move. They may look a little silly, but they work. Watch the three Instagram videos below to see Pappas demonstrate each drill.
Drill #1:
Drill #2:
Drill #3:
By incorporating all three of Pappas’ drills into your warmups, you’ll be on your way to becoming a ever efficient—and less injury-prone—runner.
