Olympic sprinter Tori Bowie knows a thing or two about having a good run. 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’s always ready to shatter records and score a new PR. So we wanted in on her secrets. Besides revealing her 20-minute hotel workout, 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 medals of your own.
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3 Running Drills to Add to Your Warm-Up
A dynamic warm-up preps your muscles for the movement that’s about to come. Before you set out for a jog, steal these three running drills from Bowie. They activate your glutes, so you can drive through each stride with ease. Plus, they get blood flowing to your hips and legs so you’re poised for some seriously quick steps.
1. Donkey Kicks
How to: Start on hands and knees, wrists under shoulders and knees under hips, abs engaged (a). Flex your right foot and lift it straight up toward the ceiling, keeping your knee bent at a 90-degree angle (b). Continue to push it upward, above hip height, for 10 reps. Then switch sides.
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2. Knee Circles
How to: Start on hands and knees, wrists under shoulders and knees under hips, abs engaged (a). Lift your right knee straight up and out to the side (b). Pull your knee forward and around to create a circular motion (c). Repeat for 10 reps, then switch sides.
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3. Hip Flexion
How to: 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). Flexing your right foot and keeping your knee straight, use your abs and hip muscles to lift your right leg straight up (b). Repeat for 10 reps, then switch sides.
Need more tips on how to run faster and with better form? Check out these 50 running resources.