Kenny Bednarek has broken down his typical warm up routine, which has helped him clinch back-to-back silver medals at the Olympic stage
To run as fast as Kenny Bednarek, one must dedicate time not only to track training but also to a disciplined warm-up routine.
The American sprinter, known for his explosive speed in the 200 meters, has earned silver medals at the 2020 and 2024 Olympic Games, as well as the 2022 World Championships.
He has also proven his ability over 100 meters, finishing seventh in the Paris Olympics final and winning the Diamond League title in 2021 and 2024.
Bednarek credits his success to meticulous planning in both training and warm-ups, ensuring his body is fully prepared before hitting top speed.
Kenny Bednarek’s warmup routine that has won him two Olympic medals
1. Warm-Up Jog
“The first thing I typically like to do when I get on track is a warm-up jog.” This helps increase heart rate and activate muscles before moving into technical drills.
2. Strides (4 sets at 100m mark)
Kenny Bednarek breaks down warmup routine that has won him two Olympic medals. Image || Kenny Bednarek YouTube
Bednarek focuses on using proper posture and mechanics to build good sprinting habits.
“What I focus on is getting my arms up, then my knees up, and striking the ground properly so I propel my knee forward.”
He pointed out a common mistake he sees among sprinters, “A lot of people have their back arched, meaning they’re doing too much work with their legs. Their hamstrings pull on the track, using up too much energy.”
To correct this, he emphasizes:
“Stay on your hips, have a little tilt forward so you’re pushing in that direction.”
He also addressed foot placement, warning against heavy steps, “Some people hit the ground too hard, making them work harder than needed. Instead, a lighter step helps you propel forward efficiently.”
3. High Knees (2 sets at 50m mark)
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How Kenny Bednarek does his high knees warm up. Photo || Kenny Bednarek YouTube
“You want to make sure your knee is parallel to your hip and that you’re pumping your hands properly.”
One big mistake he notices is sprinters getting lazy with their arms:
“If you don’t get your knees up and keep your back arched, it’s a big no-no because your energy is going upward instead of moving explosively down the track.”
4. Butt Kicks (2 sets at 50m mark)
“We focus on arm swings and making sure to get your heel to your butt.”
He stressed the importance of proper arm movement, as many runners neglect it:
“People aren’t intentional with their arm swings. You don’t want to get lazy and keep them too low. Your fists should be near your chest.”
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How Kenny Bednarek does is butt kicks. Photo || Kenny Bednarek YouTube
5. A-Skips (2 sets at 50m mark)
“What I’m kind of doing is just tapping the track, which is why it doesn’t sound explosive—it sounds lighter.”
This drill helps with rhythm and coordination, ensuring proper sprint mechanics.
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How Kenny Bednarek does his A-steps. Image || Kenny Bednarek YouTube
6. Straight Legs (2 sets at 50m mark)
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How Kenny Bednarek does his ‘straight legs’ warmup. Image || Kenny Bednarek YouTube
“Engage your core, which helps keep your legs straight.”
Many runners make the mistake of bending their legs and failing to pump their arms properly, which reduces efficiency.
7. Bunny Hops (2 sets at 15m mark)
By perfecting his warm-up routine, Bednarek has been able to perform at the highest level, securing two Olympic silver medals and becoming one of the world’s top sprinters. His attention to detail in technique and movement is a blueprint for any athlete looking to improve their sprinting ability.
