How to stay Vitality Running World Cup-ready!

While the Vitality Running World Cup is currently on pause, we understand that lots of you will want to keep active at home. Over the next few weeks, we will be bringing you a new series of top-tips for staying Vitality Running World Cup-ready at home – brought to you by a selection of our country captains from all over the world.

Kicking off the first episode – the World’s Fastest Man and Vitality Running World Cup captain for Jamaica – Usain Bolt gives his top five tips for warming up before a home workout.

Usain Bolt’s: Top 5 warm up tips for exercising at home

Step 1: Fast feet

Start with a light jog or running on the spot to get your body moving, raise your heartbeat and get your muscles ready for exercise. A lot of athletes like to run a lap of the track, but I preferred to run strides on the straight! Start slowly then gradually increase the tempo to fast feet.
Step 2: Arm circles

Standing straight, raise both arms above your head. Make circular motions with your arms; first clockwise, then repeat anti-clockwise.
Step 3: High knees

This is a common drill that most athletes do – and for good reason! While standing on the spot or slowly moving forward bring your knees up towards your chest. Try to land on the balls of your feet and keep your hips high. Start slowly then gradually increase the tempo.
Step 4: Heel kicks

This drill is designed to mobilise your glutes, hamstrings and quads. Standing tall, bring one foot up towards your bum and then alternate. Move forward slowly and don’t forget to keep your head up.
Step 5: Straight Leg swings

Support yourself on a wall or with a partner and face straight ahead. Swing one leg forward and back like a pendulum. Keep your posture tall and your core engaged. Repeat for each leg.

Now you’re all warmed up, enjoy your exercise!

If you have questions or want to know more about the Vitality Running World Cup, please visit their website.