Training Guide: Running a Half-Marathon

Race Day: Warm-Up Workout

Put a spring in your step before you hit the starting line: Swap your usual stretches for this five-minute pre-run prep from Janet Hamilton, author of Running Strong & Injury Free, to get your legs loose and juiced.

1. Walk or jog slowly for three minutes.

2. Do walking lunges. Stand with feet hip-width apart, arms by sides. Take a giant step forward with right leg, bending knees 90 degrees, right knee above ankle. Stand up; switch legs and repeat. Do 20 reps, alternating sides.

3. Bound forward. Run with long, leaping strides (front knee high, back leg fully extended). Continue for 30 seconds.

4. March like a toy soldier. Stand with feet shoulder-width apart, arms extended at shoulder level in front of you, palms down, back tall. Walk forward, kicking left leg straight up so toes touch left palm, then right leg up to right palm. Continue for 30 seconds.