Im an Exercise PhysiologistHeres Why You Shouldnt Worry About Cortisol Spikes When You Do HIIT Workouts.

Thats where Copelands warm-upsand her two, go-to squat variationscome in.

Of all the variations out there, Copeland chooses the bottom-up and the side-to-side squat.

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Heres why youll want to invite each squat to your pregame before the run.

The 2 squats for running a Nike Master Trainer always recommends as a warm-up

1.

Bottom-Up Squat

Bring your feet more than hips-width distance apart.

image of a person doing a low lunge yoga pose in a pink sports bra and matching leggings on their blue yoga mat in the middle of their living room, learning the best yoga poses for your zodiac sign

Nike Master Trainer, yoga instructor, and fitness model

Raise your arms overhead and push into your heels to come back to standing.

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We all want to run efficiently, right?

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Push your booty backward and bring your hands to your hips.

Move from side to side, bending and straightening opposite legs.

Congratulations, runneryoure ready for the miles ahead.

woman sweating in the gym

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Happy woman dancing and listening to music near a green empty wall outdoor in the city.

Tara Davis-Woodhall of Team United States celebrates with husband Hunter Woodhall after winning the gold medal in the Women’s Long Jump Final on day thirteen of the Olympic Games Paris 2024 at Stade de France on August 08, 2024 in Paris, France.

Healthy female training in the gym, performing a hip thrust.