Start your warm up with a jump rope as a way to get your heart rate up.

The other day I had to do a warm up to get my heart rate up. One way to warm up for a run is to do a little stretching. You can do a little of everything. I like to warm up first with a light stretching in my neck because the neck can get tight. I also like to warm up with a light stretching in my calves and I also like to warm up with some light stretching in my hamstrings and calves. And of course I use a training jump rope.

That’s a great way to warm up because it does two things. It just gets you ready to go. We take off from the start line. It also helps to stretch you out, get the hamstrings loose, and get your legs loose. What I say to people is don’t try to do too much too soon, you don’t want to be in a cramp. As you do more, you build up to the full stretch. And then you can do it for 20 seconds because it gets longer than the 20 seconds that you use to warm up your legs and hamstring. You think that you can do the 20 seconds but you don’t.

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What I tell people is just start with a 20 second stretch and then slowly add on to it and don’t do something for 20 and then get ready for another 20. Warm up for a run when you run for more than 30 minutes you might feel as if you are running out of steam.