Hi, nicePeople! Who here loves running but often skips—or forgets about—warming up? Be honest! Once your shoes are on, you just want to dash off and run as fast as you can. The effect? Instead of feeling refreshed, your run feels heavy, your muscles get sore quickly, and in the worst case, it can lead to injuries like a pulled hamstring or knee pain.
Well, to keep your runs smooth and minimize risks, napocut wants to share some pre-run warm-up tips! These tips were shared directly by Soraya Larasati during the LIVE Launching & Review event of EasyOn x Soraya Larasati on October 3, 2025. The movements are super easy to follow, let's check them out!
3 Simple Warm-up Moves by Soraya Larasati
Before you start running, we should focus on dynamic warm-ups, which are movements that involve active joint movement and stretching. Soraya Larasati shared three warm-up movements during the LIVE Launching & Review.
1. Forward Lunge
This is a powerful move to warm up your thighs and glutes at the same time. The Forward Lunge targets your quads, hamstrings, and glutes. Soraya practices this by combining it with raising both arms straight up, which also helps stretch the hips and improve shoulder mobility.
Here’s How to Do It:
- Stand and Step: Start standing upright with your arms straight above your head. Take a big step forward.
- Bend Your Knees (90 Degrees): Lower your hips until both knees form an angle of about 90°. Your front knee should be aligned with your ankle. Keep your body straight.
- Push Back: Use your front heel to push yourself back into a standing position. Repeat with the other leg.
2. Side Lunge
This Side Lunge variation is also important. It’s an excellent dynamic warm-up because it helps open and stretch the hips and groin muscles. This area is often tight for runners, which is why Soraya also shared this warm-up during the LIVE session.
Here’s How to Do It:
- Starting Position: Stand upright with feet hip-width apart, toes facing forward. Place both hands in front of your chest or on your hips.
- Step to the Side: Take a large step to the side with one leg. Bend the knee of the leg you stepped with, while keeping the other leg straight. Push your hips back as if you are about to sit down.
- Return and Repeat: Push firmly through the heel of the bent leg to return to the starting position. Repeat this movement, or continue to the opposite side.
3. Hamstring Wings
This is a move known as the "Trendy Runner's Warm-up," practiced by Soraya to prevent hamstring tightness before running.
Here’s How to Do It:
- Stand upright, then bend forward from the hips, with your hips pushed slightly back.
- As you bend, slightly bend your right knee while keeping your left leg straight.
- Simultaneously, swing your arms forward.
- Repeat with alternating leg positions (left knee bent, right leg straight).
Especially for those of you nicePeople who are super excited to prepare for the RUN WITH SORAYA LARASATI on Saturday, October 19, 2025, at 180 SPM | One Satrio, don't forget! Warming up before training is a must. Solid preparation before the event is the key to success on the big day!
Also, besides warming up, what else are you nicePeople preparing for RUN WITH SORAYA LARASATI? If you're still confused about what to prepare, from gear and nutrition to running strategy, you should definitely check out our Instagram @napocutlife. We have #tRUNsit (Quick RUNning Tips), which is must-read content if you're trying your first race!
Don't forget to wear your EasyOn x Soraya Larasati running outfit, specifically designed with various functional features to support high-intensity sports, especially running. With its stylish design and maximum performance, you can look cool and stay comfortable with every step you take!
Come on, get ready and see you on the track, nicePeople!