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  • Dynamic Warm Up for Runners: 13 Drills You Can Do

    Dynamic Warm Up for Runners: 13 Drills You Can Do


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    Incase you’ve missed the news, I’m signed up to run London Marathon and I’m doing everything in my power to get to the start line strong and injury free. This includes actually doing all the drills that make up a good dynamic warm up for runners. 

    Leg swings - dynamic warm up for runners

    If you’re anything like me, preparing for your next run often involves a quick slow jog or a few static stretches, but these methods may not be the best way to truly engage your entire body and avoid common issues like runner’s knee or shin splints.

    Recent research shows that dynamic exercises—which involve constant movement—increase blood flow, improve hip mobility, and reduce your risk of injury. 

    I recently volunteered to lead the pre-run warm up at the RunThrough London Half Marathon and 10km event in the Olympic Park, and I delivered an extended version of what I now call the kisE Signature Warm Up Routine. 

    Below, we’ll explore why dynamic stretching outperforms static stretching for a better run, and then walk through the kisE Signature Warm Up Routine made up of a comprehensive series of movements to optimise your running performance.

    Benefits of Dynamic Stretches 

    Dynamic warm-ups prepare you for a high-impact sport like running by raising your heart rate, mobilising connective tissues, and activating the muscle groups you’ll rely on most.

    Because they involve active stretching, you won’t be stuck in a static position for an extended period of time—instead, you’ll use simple movements and controlled momentum to boost blood flow.

    By contrast, static stretching is more effective after your run or during dedicated flexibility sessions. Holding static stretches with cold muscles could limit muscle activation and even increase injury risk.

    That’s why dynamic movements—especially those focusing on hip flexors, lower back, and core strength—are a great way to promote fluid motion and maintain proper form from start to finish.

    A Dynamic Warm Up for Runners

    These warm-up exercises can be done in less than 10 minutes before a long run, a half marathon, or easy runs alike. They’re a good idea for anyone seeking better performance and fewer aches.

    The kisE Signature Warm-Up Routine

    • Leg Swings (Forward/Backward & Cross-Body)
    • Hamstring Reaches
    • Open the Gates / Close the Gates
    • Straight Leg Kicks
    • Good Mornings or Single-Leg RDL
    • Thoracic Rotations
    • Lunge with Side Bend or Twist
    • Sumo Squat Hold with Internal Hip Rotations
    • High Knee Marches or A-Skips
    • Squats or Single-Leg Squats
    • Ski Jumps (Lateral Bounds)
    • Butt Kicks or Dynamic Quad Stretches
    • Pogo Jumps (Single and Double-Leg)
    • Pelvis Circles

    Leg Swings (Forward/Backward & Cross-Body)

    Stand with your feet shoulder-width apart. Swing one leg forward and backward 10 to 15 times, then switch. Repeat by swinging each leg across the front of your body. This constant movement helps increase blood flow, loosen hip flexors, and reduce the risk of injury to the lower back and knees.

    Hamstring Reaches

    Step your right foot forward with a slight bend in the knee, hinging at the hips to reach toward your toes. Return to a standing position and repeat with the left leg. Aim for 8 to 10 reaches per side. This great stretch warms the hamstrings and glutes. 

    Open the Gates / Close the Gates

    open the gates - close the gates

    Lift your knee to hip height, then rotate it outward to “open the gate.” Reverse the motion to “close the gate.” Perform 5 to 8 rotations in each direction before switching legs. This simple movement is a great way to boost hip mobility and engage your core, setting you up for a better run.

    Straight Leg Kicks

    Walk forward, kicking one leg straight in front of you, aiming for the opposite hand. Keep your shoulders relaxed and your posture upright. Perform 10 to 12 kicks per side. This type of stretching dynamically opens up the hamstrings and prepares your entire body for the high-impact sport of running.

    Good Mornings or Single-Leg RDL

    single leg RDL

    For Good Mornings, stand with a wide stance, hinge at the hips, then return upright. For Single-Leg RDL, balance on your right foot as you hinge forward, extending your left leg behind you.

    Aim for 10 – 12 Good Mornings or 5-6 RDL’s on each side. These exercises strengthen your posterior chain—glutes, hamstrings, and lower back—which is crucial for injury prevention and running form.

    Thoracic Rotations

    thoracic rotations - dynamic warm up for runners

    Start in a standing position with feet hip width apart. Have a slight bend in your knees and hinge forward (to 45degs) from your hips. Cross your arms across each other and place your hands on opposite shoulders.

    Twist your upper body to one side, trying to look towards the sky; keep a neutral spine and make sure your head and shoulders follow the direction of the movement.

     Perform 8 to 10 rotations before switching sides. This promotes fluid motion through the spine, improving core strength and running performance.

    Lunge with Side Bend or Twist

    Step your front leg forward into a lunge, keeping your back leg extended. Gently bend your torso toward the lunging leg. Repeat 6 to 8 times per side. Then repeat with a twist over the front leg.

    This dynamic movement opens the hip flexors and engages the core, aiding injury prevention by improving balance and connective tissue strength.

    Sumo Squat Hold with Internal Hip Rotations

    sumo squat hold with internal hip rotations

    Take a wide stance, squat down, and hold. Gently rotate one knee inward at a time, alternating knees, for 10 rotations per side. This squat variation strengthens the adductors and improves hip mobility, helping you maintain proper form and reducing injury risk during long runs or intense workouts.

    High Knee Marches or A-Skips

    marches / a skips

    Drive your knees up to waist level while marching in place. For an added challenge, hop off the right foot or left foot for A-skips. Continue for 20 to 30 seconds. These moves elevate heart rate, increase blood flow, and activate hip flexors for a more powerful stride.

    Squats or Single-Leg Squats

    Lower into a squat with your hips back, then push through your heels to stand. For Single-Leg Squats, balance on one leg and move slowly, focusing on control.

    Aim for 10-12 double leg squats or 5-6 single leg squats on each leg. These variations build strength in the quads and glutes, reducing injury risk by supporting good posture and core strength.

    Ski Jumps (Lateral Bounds)

    Hop laterally from one foot to the other, landing softly. Perform 10 to 12 hops each way. This plyometric exercise targets your stabilizer muscles and connective tissues for injury prevention. It’s a good example of preparing for sudden changes in direction while running.

    Butt Kicks or Dynamic Quad Stretches

    Jog in place, bringing heels to your glutes for butt kicks. Or, briefly pull one foot behind you before switching sides for a dynamic quad stretch. Both variations warm up the front of your body and help prevent tight quads from altering your running form.

    Pogo Jumps (Single and Double-Leg)

    Stand tall and hop in place using primarily your ankles and calves. For more challenge, move to single-leg pogo jumps. Perform for about 10 to 15 seconds. This drill boosts muscle activation in the calves.

    Pelvis Circles

    dynamic warm up for runners - pelvis circles

    Stand with your feet shoulder-width apart. Gently circle your hips 10 times in one direction, then reverse. These circles loosen the lower back and hips, a simple movement that tops off your pre-run stretching routine for a fluid motion and better run.

    Additional Tips on Foam Rolling and Injury Management

    Using a foam roller before or after your dynamic warm-up can help alleviate muscle tightness and improve blood flow, especially in areas prone to soreness or overuse like the calves and hip flexors. If you’re interested in learning more, be sure to check out our other posts on foam rolling and recovery for runners.

    Whilst foam rolling and dynamic stretches are a great way to address common issues and enhance muscle activation, it’s important to seek professional guidance if you experience persistent pain.

    A recognised Physiotherapist or Osteopath can provide a personalised assessment, ensure you’re practising proper form, and help address specific conditions such as achilles tendinitis. If your discomfort does not resolve with basic self-care or continues to worsen, it’s a good idea to consult a qualified healthcare provider.


    I’m pretty confident I’ve collated some of the best dynamic stretches you can do as a runner, but by all means, there are always plenty more. If you’re short on time, you can create a daily routine by picking a few of the warm-up exercises from this routine to do. You’ll still benefit significantly. 

    if your schedule does allow consider adding in lower body workouts and resistance training to help keep you clocking those miles and hitting your goals. 

    Elle 

    P.S Safety always comes first. If you are new to exercise ensure you seek advice from your GP. Make sure you drink plenty of fluids, wear appropriate clothing and carry out drills in a suitable space. Technique is paramount, and nothing should hurt. Should you experience pain, discomfort, nausea, dizziness, chest pain, shortness of breath etc, STOP and consult your GP. 



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  • How Fitness Coaches Can Use AI: AI Prompts for Program Design

    How Fitness Coaches Can Use AI: AI Prompts for Program Design



    In the ever-evolving world of fitness coaching, embracing the power of Artificial Intelligence (AI) can be a game-changer. It presents a world of possibilities, but the challenge lies in finding AI tools that align with your core principles and the trusted science of your coaching practice. 

    We understand this, and that’s why we’re excited to introduce a unique solution—a combination of AI prompts and an educational course designed to not only streamline your coaching but also enhance the overall experience for both coaches and clients.

    Why We Created These Free AI Resources

    Our journey into AI for fitness coaching began with a simple question: how can we harness the power of AI while staying true to our core principles and practices at OPEX? The answer was clear – create resources that bridge the gap between AI and coaching.

    Practical Tools That Elevate Coaching

    The AI prompts and the accompanying “AI for Fitness Coaches” course containing in our Make AI Your Coaching Assistant resource were born from this quest for practical and efficient tools. But what makes these tools truly special is their real-world applicability. These aren’t just theoretical concepts; they are the same tools used by fitness coaches to streamline workflows, analyze data, and provide valuable insights for program design.

    Here are a few sample prompts you’ll find inside the resource:

    Why We Know They Work

    The impact of AI, when applied correctly, is nothing short of incredible. These resources have not only transformed our coaching methods but have also influenced how we teach coaches to approach program design. AI can significantly enhance your coaching practice by helping you make more informed decisions, personalize programs, and analyze data effectively.

    Access the free prompt database and AI course here. 

    Unlocking the Value of AI in Fitness Coaching

    We believe in the power of these resources so much that we want to share them with you for free. With the guidance of the AI prompts and the insights gained from the free course, you’ll be better equipped to leverage AI in your coaching practice. Here’s how AI can bring value to your coaching:

    1: Personalization 

    AI can help you create tailored fitness programs for individual clients, taking into account their unique needs, capabilities, and goals.

    2: Data Analysis

     With AI, you can analyze vast amounts of data quickly and efficiently, helping you make informed decisions and track your clients’ progress more effectively.

    3: Efficiency 

    AI can streamline your workflows, saving you time and allowing you to focus on what truly matters—coaching your clients.

    4: Insights 

    By utilizing AI prompts and tools, you’ll gain valuable insights that can enhance your coaching and program design.

    Ready to explore the possibilities of AI in fitness coaching and revolutionize your coaching career? Click here to access the prompts and the free course.

    Let’s embark on this AI journey together and reshape the way we approach coaching, making it more effective, personalized, and efficient. We look forward to witnessing the remarkable impact this knowledge will have on your coaching career.





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  • Mood Moves: How 5 Minutes of Motion Can Change Your Day

    Mood Moves: How 5 Minutes of Motion Can Change Your Day


    Mood Moves: How 5 Minutes of Motion Can Change Your Day

    Maria Sollon, MS, CSCS, PES

    Spring is the season of renewal, and it’s the perfect time to refresh your habits by starting with how you reset your energy throughout the day. Instead of reaching for caffeine or zoning out on your phone, try a 5-minute movement reset flow using your Total Gym.

    What Is a Mood Boost Flow?

    This isn’t a full workout, it’s a quick energy shift. The Mood Boost Flow is a short, routine designed to activate your muscles, improve circulation, and clear mental fog. It combines light stretching, breath work, and flowing strength-based movements to help you feel more:

    • Awake
    • Clear-headed
    • Grounded

    Think of it as your body’s on switch” with a way to refresh your mindset and move forward with purpose.

    Why Movement Changes the Way You Feel

    Movement is a powerful tool for regulating energy and emotion.  Just a few minutes of purposeful motion can:

    • Increase blood and oxygen flow to the brain
    • Release feel-good endorphins
    • Reduce stress hormones like cortisol
    • Improve focus, clarity, and creativity

    It’s not just exercise, it’s mental momentum, and it works!

    Why Your Total Gym Is Perfect for Energy Resets

    Your Total Gym doesn’t have to be just for workouts.  It can be your personal movement hub to glide through feel-good movement with ease. You can utilize the glide board to flow seamlessly through full-body moves that are smooth, low-impact, and energizing… and you don’t even have to break a sweat!

    Here’s what makes it ideal for mood-boosting movement:

    • Continuous motion supports circulation and fluidity
    • Transitions between moves are seamless
    • It activates multiple muscle groups efficiently
    • You can scale the intensity up or down depending on how you feel
    • Performing only a few reps are just as beneficial as a longer session

    Whether you’re waking up your system or shifting out of a mid-day slump, the Total Gym can help your body and mind reconnect in record time!

    Mood Boost Flow: 5-Minute Total Gym Routine

    This quick reset is all about moving with purpose, breath, and ease. It’s low-stress, low-impact, and high-reward.

    Directions:

    • Warm-up: perform a few of your own dynamic movements to prepare your muscles and focus on moving with your breath.
    • Mood Flow: Perform each movement in the following order to achieve a seamless flow.
    • Set a timer to perform each movement for 1 minute. On the movements that require performing on both sides, do 30 seconds/ side.
    • Connect each motion with your breath to promote physical energy and mental clarity.
    • Note: Learn and practice each exercise so it feels comfortable in your body. The more you perform this flow, the better you will feel!

    Set Up: Medium Level, Squat Stand OR Toe Bar

    Mood-boosting Sequence:

    1. Down-Dog Pedals: Looses up tension and improves posture
    2. Forward Fold + Cobra: Build inner strength with breath focus
    3. Reverse Lunge + Rotate: Activates the lower body, rotates torso, and boosts circulation
    4. Seated Torso Twist + Spinal Roll-Down: Awakens the spine and fires up the core
    5. Figure 4 Pulse + Leg Extension: Opens the hips, IT band, and lengthens hamstrings

    Check out the video to see how these mood boosting movements are performed on your Total Gym.

    When to Use This Flow:
    You don’t need a reason—just a few minutes of movement can shift your mindset and do your body good. It’s not always about having more time, but about creating momentum to move and breathe.

    Try this flow:
    • First thing in the morning
    • Mid-day when your energy dips
    • Before a big task or meeting
    • After a long work session
    • Anytime you feel off, scattered, or need a quick reset

    Shift Your State in Minutes

    Movement is a reset button you can press anytime. With just 5 minutes, your Total Gym can help you feel stronger, more centered, and ready to take on the rest of your day with no sweat required.

    Save the video, revisit the flow whenever you need a boost, and let movement guide your mindset. Want to follow along in real time? I’ve got you! Just press play and flow with me over at my YouTube Channel: @groovysweat

    Keep your mood strong and your energy lifted.

    Maria

    @GROOVYSWEAT  

    Let’s Connect on Social Media



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  • How Your Workouts Can Influence Your Genes » Go Fitness PRO

    How Your Workouts Can Influence Your Genes » Go Fitness PRO


    Epigenetic Fitness: We’ve all heard the phrase “you can’t change your genes.” But what if we told you that the way you move, sweat, and train can actually influence how your genes express themselves?

    Welcome to the world of epigenetic fitness — the emerging science of how exercise affects your DNA without changing the genetic code itself. It’s not science fiction. It’s cutting-edge biology with massive potential for your health, longevity, and performance.

    Let’s dive into how epigenetics works — and how your workout routine can quite literally switch your best genes on.


    🧬 What Is Epigenetics?

    Epigenetics is the study of how your behaviors and environment affect the way your genes function. While your DNA sequence stays the same, epigenetic “tags” determine which genes are turned on or off.

    These tags don’t rewrite your code — they influence it.

    Think of your genome like a piano. Your genes are the keys. Epigenetics is the sheet music telling you which keys to press — and in what order. And exercise? It’s a powerful conductor that can rearrange that music.


    🏋️ How Does Exercise Influence Your Genes?

    Physical activity has been shown to create epigenetic modifications, especially in tissues like muscles, fat, and even the brain. When you work out, your body releases certain enzymes and molecules that influence gene expression.

    Here’s what’s happening under the hood:

    • Methylation Changes: Exercise can add or remove “methyl groups” to parts of your DNA. These affect whether a gene is active or silent.
    • Histone Modification: Histones are proteins your DNA wraps around. Movement can alter how tightly DNA is packed, making it more or less available for gene expression.
    • Myokine Release: Muscles release these molecules during exercise, sending signals to your brain, immune system, and even your gut — triggering epigenetic changes.

    🧠 What This Means for Your Health

    Epigenetic fitness isn’t just about looking good — it’s about changing your biology from the inside out.

    Epigenetic Fitness

    Here are a few mind-blowing benefits linked to exercise-driven epigenetic changes:

    • 🔥 Improved Fat Metabolism
      Genes that help break down fat become more active with regular HIIT and resistance training.
    • 🧬 Cellular Anti-Aging
      Exercise helps maintain the length of telomeres — protective caps on your DNA that shorten as you age.
    • 🧠 Better Brain Function
      Certain workouts can trigger the expression of genes involved in neuroplasticity, memory, and learning.
    • 🛡️ Disease Prevention
      Epigenetic changes from exercise may reduce the risk of cancers, type 2 diabetes, and even depression.

    🏃 What Type of Exercise Is Best?

    The great news? All exercise helps — but different styles affect different genes. Here’s a quick guide:

    Workout Style Epigenetic Benefit
    HIIT (High-Intensity Interval Training) Boosts fat-burning and longevity genes
    Strength Training Stimulates muscle-regenerating gene activity
    Steady-State Cardio Helps reduce inflammation-related gene expression
    Yoga & Breathwork May influence stress-related genes via the vagus nerve

    🧬 Bonus Tip: Variety is key. Mixing cardio, resistance, and mindfulness-based movement gives you a full-spectrum epigenetic boost.


    🥗 Lifestyle Factors That Support Epigenetic Fitness

    Fitness alone is powerful, but when paired with healthy lifestyle choices, its effects are amplified:

    • Nutrition: Foods rich in antioxidants (like berries and leafy greens) support methylation.
    • Sleep: Deep sleep enhances DNA repair and hormonal balance.
    • Stress Management: Chronic stress can cause harmful gene expression — offset it with meditation or grounding.
    • Environmental Toxins: Avoiding processed foods and pollution can protect beneficial epigenetic changes.

    🚀 The Future of Fitness Is Personalized

    As epigenetic testing becomes more affordable, we’re moving into an era of bio-customized fitness. Soon, your training plan might be based not just on your goals — but on your genes and how they respond to different types of movement.

    Until then? Know this: every workout you do is shaping your genetic future. You’re not just building muscle — you’re building a better biological blueprint.

    Epigenetic Fitness

    ✨ Final Thoughts

    The power to influence your health doesn’t lie solely in your DNA — it lies in your daily decisions. Epigenetic fitness shows us that we are not stuck with the hand we’re dealt. We’re sculptors of our own biology. The brain’s ability to adapt and rewire—now being recognized as a powerful ally in physical training.

    So lace up those shoes, hit that mat, or lift that weight — and remember: you’re not just working out. You’re rewriting your genetic story.


    Want more content like this? Subscribe to the blog or drop a comment below about your favorite “epigenetic” exercise!



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