The much-anticipated Tata Mumbai Marathon is all set to take place on Sunday, January 19, 2025
To help runners gear up for the big day, here are five essential pre-marathon exercises to warm up your body:
Dynamic Leg Swings: Swing one leg forward and backward or side-to-side while holding a support. Do it for 10–12 reps per leg to loosen the hips, hamstrings, and quads
High Knees: Run in place with exaggerated knee lifts for 20–30 seconds. This exercise activates the core and warms up the quads
Walking Lunges With Twist: Lunge forward, twist toward the front leg, and alternate sides. Do it for 8–10 reps per side to stretch the hip muscles, quads, and glutes
Butt Kicks: Jog in place, bringing your heels to your glutes for 20–30 seconds. This exercise prepares the hamstrings for the running motion
Arm Circles & Shoulder Rolls: Perform small circles and rolls for 15–20 seconds in each direction to improve shoulder mobility and posture

Rahul Dev

Cricket Jounralist at Newsdesk

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