Run Pain Free With Dynamic Warm Up

Run Pain Free With Dynamic Warm Up

Research shows that a dynamic warm up improves quadriceps strength and hamstring flexibility



Hitting the road after you just spent hours curled up in bed or behind a desk can shock your system. That’s why it’s smart to do a dynamic warmup before you launch into a workout. A dynamic warmup prepares your body for the demands of running by increasing core body temperature, improving range of motion, and boosting blood flow to the big muscles you’ll rely on most while running—your glutes, quads, and hamstrings. It’ll allow you to train hard and be less vulnerable to injury. Research shows that a dynamic warmup improves quadriceps strength and hamstring flexibility, which can carry over to a stronger running performance. Do this routine, created by Bodyfeed Triathlon Coaching, before every run to get your body ready for action.

Warrior Lunge

Warms up the core muscles and promotes hip mobility and Achilles tendon flexibility.

To Do: Lift your arms above your head. Step your left foot forward into a lunge, making sure your knee doesn’t extend forward past your foot. Step back to start, bringing arms down. Switch legs. Do eight to 10 reps on each leg.

Toy Soldier

Warms up the glutes, hamstrings, and quads.

To Do: Without bending your knee, step forward and kick your right leg out and up to waist level. Extend your left arm at the same time, as if to touch your foot. Release and switch sides. Do 10 reps on each leg.

Lateral Lunge

Activates the glutes and adductor muscles.

To Do: Stand with your feet parallel, hip-width apart. Step to the right, then shift your weight toward the right foot, bending your right knee and pushing your hips back. Your left leg should be as straight as possible. Reach for your right foot with your left hand. Push off with your right foot to return to starting position. Do 10 reps on each leg.

Star Touch

Improves hamstring and glute flexibility.

To Do: Stand with your feet wide, toes pointing forward. Keeping your legs straight, reach your left hand across your body and try to touch your right toe. Return to center. Repeat on the other side. Do eight to 10 on each side.

Runner’s Touch

Activates the core muscles and boosts flexibility in the glutes and hamstrings.

To Do: Balance on your right foot and hinge forward, allowing your left leg to extend back. Touch the ground with your left hand. Return to standing. Do 10 to 12 reps, then repeat on your left leg


Running Training Monthly

$45.00 / month


Monthly Plan – $45.00 per month

5K – 8K – 10K – Half Marathon – Marathon – Trail


SKU: Running-Coaching Categories: , Tags: ,
Brands: Bodyfeed


Monthly Price $45.00
Plan Price $45.00
Monthly Contract
Personalized Plans
Weekly Delivery
5K, 8K, 10K
Half Marathon
Monthly Price $40.50
10% OFF
Plan Price $121.50
Quarterly Contract
Personalized Plans
Weekly Delivery
5K, 8K, 10K
Half Marathon
Monthly Price $38.25
15% OFF
Plan Price $229.50
Semiannual Contract
Personalized Plans
Weekly Delivery
5K, 8K, 10K
Half Marathon
Monthly Price $36.00
20% OFF
Plan Price $432.00
Annual Contract
Personalized Plans
Weekly Delivery
5K, 8K, 10K
Half Marathon



Personalized Training Plans delivered weekly

All Levels and Ages

5K – 8K – 10K – 13.1 – 26.2 – Trail



We are an ONLINE COACHING offering IRONMAN Distance Training, Triathlon Coaching, Running Coaching, Duathlon Coaching, Cycling Coaching, Strength Training. Personalized Training Plans for Athletes of all ages and abilities. Nutrition, Hydration and Gear for all three disciplines.


The first step is to fill out your registration here on the website and set up your payment method. We use the TrainingPeaks® app for training plan prescription and workout calendar. You can download it from the App Store or Google Play.
By downloading the app you will have access to your training plan from wherever you are, on your mobile phone or desktop.

Once you have your registration completed one of our coaches will make the first personal contact to seek additional information, specific goals and daily routine.


The prescription of the workouts will be weekly, taking into account the feedback of the exercises performed in the current week;

All workouts are set via Trainingpeaks® that can be integrated with your Garmin Connect® and other methods of fitness tracking. Athletes are categorized according to the technical level and proving target. We use few different levels: Beginner, Intermediate, Advanced, those leves are set according to the aptitudes and previous experience of each student.

Each athlete will have their training prescribed and adapted according to their classification and their next goals, respecting their individuality, conditioning and daily routine.




Running Training ( 5K – 8K – 10K – 13.1 – 15K – 26.2 – Trail )

  • A FREE personal training calendar powered by TrainingPeaks Basic Account
  • Colored Compliance Workout Management 
  • Log workouts and analyze heart rate, power, pace and other data via TrainingPeaks
  • Receive daily workout notifications via e-mail.
  • Upload your workouts from over 90 compatible devices.
  • View workouts on the go with free apps for iPhone or Android.
  • Training resources and advice from Team Bodyfeed Coaches
  • Structural training plan with with full description on how execute workouts from start to finish
  • Group trainings available ( not available in all areas )
  • Customized Training Plan delivered weekly with multiple goals – A, B and C Events
  • 1 one 1 ONLINE Coaching
  • Analysis of Key Workouts and Monthly Analysis
  • Running Training Plans based on Heart Rate, Threshold, Running and Cycling Power, Cadence and RPE
  • Unlimited communication
  • Weekly Coach/Athlete touch base
  • Video Analysis
  • Race day game plan
  • Annual training plan preparation by TSS  ( ATP )
  • Performance Management Chart
  • Prior Event Sweat Test
  • Lactate and Fitness Tests ( FTP / LT / T-Pace / Speed / Pace / TT )



Unlimited email, phone call, txt, Facebook messenger, Facebook Private Forum, Skype or WhatsApp (at times agreed between the coach and student) and through the App Trainingpeaks®



Additional information


Running Training Plan, 1 1 Running Coaching