Before your feet hit the pavement you need to warm-up. Most runners believe that the first mile is a warm-up, but getting ready to run by running isn’t ideal.

The necessary warm-up that will help your body prepare for the strain running puts on your body is the Lunge Matrix and Leg Swings.

The Lunge Matrix is rooted in Dr. Gary Gray’s work, with this Lunge Matrix designed specifically for runners.

The Lunge Matrix only takes 3 minutes and 30 seconds. You do this warm-up before you run. This warm-up gets you moving in all three planes of motion. Runners who do the Lunge Matrix before their workout have a much lower risk of injury because their body is properly warmed up prior to their workout.

Following the Lunge Matrix you need to do Leg Swings (LS).

This simple routine can be done anywhere – next to a wall, tree, fence, car door.

LMLS only takes about 5 minutes and is the warm-up that all runners should be doing prior to their run, before their first step of running.