{"id":59217,"date":"2017-06-07T07:15:25","date_gmt":"2017-06-07T11:15:25","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=59217"},"modified":"2017-06-26T10:22:27","modified_gmt":"2017-06-26T14:22:27","slug":"running-drills-warm-up-tori-bowie","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/running-drills-warm-up-tori-bowie\/","title":{"rendered":"3 Running Drills from Olympic Sprinter Tori Bowie"},"content":{"rendered":"
\"3
Photo: Pond5<\/a><\/figcaption><\/figure>\n

Olympic sprinter Tori Bowie<\/a> knows a thing or two about having a good run<\/a>. A three-time medalist at the Rio Olympics (gold in the 4×100-meter relay, silver in 100-meter dash and bronze in the 200-meter), she\u2019s always ready to shatter records and score a new PR<\/a>. So we wanted in on her secrets. Besides revealing her 20-minute hotel workout<\/a>, Bowie shared three must-do running drills she does before almost every run. Follow her lead to step up your own running game and snag some finish line<\/a> medals of your own.<\/p>\n

RELATED: <\/strong>The Strength Training Workout Every Runner Needs<\/a><\/p>\n

3 Running Drills to Add to Your Warm-Up<\/h2>\n

A dynamic warm-up<\/a> preps your muscles for the movement that\u2019s about to come. Before you set out for a jog, steal these three running drills from Bowie. They activate your glutes<\/a>, so you can drive through each stride with ease. Plus, they get blood flowing to your hips<\/a>\u00a0and legs so you’re poised\u00a0for\u00a0some seriously quick steps.<\/p>\n

\"Warm-Up<\/p>\n

1. Donkey Kicks<\/h3>\n

How to:<\/strong> Start on hands and knees, wrists under shoulders and knees under hips, abs engaged (a)<\/strong>. Flex your right foot and lift it straight up toward the ceiling, keeping your knee bent at a 90-degree angle (b)<\/strong>. Continue to push it upward, above hip height, for 10 reps. Then switch sides.<\/p>\n

RELATED: <\/strong>Love Puppies, Beer and Brunch? 11 Run Clubs to Join Now<\/a><\/p>\n

\"Warm-Up<\/p>\n

2. Knee Circles<\/h3>\n

How to:<\/strong> Start on hands and knees, wrists under shoulders and knees under hips, abs engaged (a)<\/strong>. Lift your right knee straight up and out to the side (b)<\/strong>. Pull your knee forward and around to create a circular motion (c)<\/strong>. Repeat for 10 reps, then switch sides.<\/p>\n

RELATED: <\/strong>Want to Run Faster? Here\u2019s How to Do It<\/a><\/p>\n

\"Warm-Up<\/p>\n

3. Hip Flexion<\/h3>\n

How to: <\/strong>Sit on the floor, with your right leg extended in front of you and your left leg bent so your foot is by your butt (a)<\/strong>. Flexing your right foot and keeping your knee straight, use your abs and hip muscles to lift your right leg straight up (b)<\/strong>. Repeat for 10 reps, then switch sides.<\/p>\n

Need more tips on how to run faster and with better form? Check out these 50 running resources<\/a>. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Copy these three warm-up running drills from Olympic gold-medal sprinter Tori Bowie. They prep your lower half for high speeds and quick finishes.<\/p>\n","protected":false},"author":51,"featured_media":59249,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[289,138,108,341,357,143,100],"class_list":["post-59217","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-exercise","category-fitness","tag-exercise","tag-pre-workout","tag-running","tag-tax1living-well","tag-tax2running","tag-warm-up","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/59217","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=59217"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/59217\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/59249"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=59217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=59217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=59217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}