10 Energy Exercises to Give You a Boost Midday

Races & Places tired midday more often than not, you’re certainly not alone. The afternoon slump affects many of us, as least from time to time. Eating a healthy, well-balanced diet and getting a good night’s sleep can certainly help fight off fatigue. But you can also turn to some midday movement to invigorate your system and help you feel more awake.

Research backs this up: A review published in Frontiers of Psychology found that moderate-intensity exercise can improve fatigue, vitality, and energy in healthy individuals—even those with chronic health conditions. And a meta-analysis included in that review says that even a 20- to 40-minute single bout of activity can increase feelings of energy.

Stand at top of yoga mat. Optional: Place yoga blocks on either side of the feet yoga instructor and two run coaches to offer up quick and easy moves to help you fight off that afternoon fatigue. You can also do these moves before a run on days you’re feeling less than motivated to start clocking miles, and need a bit more pep in your step!

5 Yoga Poses for More Energy

If you want a quick flow to loosen up your joints and feel rejuvenated, try this five-pose sequence from Steph Creaturo, RRCA level 1 run coach, and yoga instructor in Brooklyn, New York.

“One of my-go to yoga sequences for more energy is also a great running warmup. The classic ‘half sun salute’ guides our bodies through a sequence of linked movements that warms up our joints, activates the main running muscle groups, and nudges our thinking brain to pay attention to where our body is in space,” says Creaturo.

How to use this list: Do the yoga moves in order below, doing 1 to 2 rounds before a run, when you’re feeling tired midday, or as often as you want throughout the week.

You’ll need a yoga mat and two yoga blocks or a chair.

1. Mountain Pose (Tadasana)

Why it works: “Thanks to our tech-driven lives, we can be in a turtle shell shape in our back (especially our upper back) and not know it. Mountain pose calls on us to stand tall through the spinal column,” says Creaturo.

How to do it:

1. Lower hips back to the mat, keeping left leg lifted.
2. Lift and spread toes then press them firmly into the floor,
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4. Lift chest and step right leg back behind you.

2. Hands Overhead (Tadasana Urdhva Hastasana)

Why it works: Hands overhead is great for runners because it moves our arms into a different shape (overhead). By creating freedom for the shoulders from the rib cage, this pose can help our arm swing be a little more fluid, says Creaturo.

How to do it:

1. From mountain pose inhale and reach arms overhead, biceps by ears, palms facing each other.
2. Keep feet pressed to the floor as shoulders gently lift away from ribs.
3. Stretch through the elbow crease and allow eyes to gaze slightly upward.
4. Lift chest and step right leg back behind you.

3. Standing Forward Fold (Uttanasana)

Why it works: This mobility move can help the upper and lower back How to do it.

How to do it:

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2. Place right foot back down on the mat.
3. Slowly fold forward one vertebrae at a time. Let arms fall and hang loosely at sides, or touch the yoga blocks with hands.
4. Lift chest and step right leg back behind you.

4. Runner’s Lunge (Utthita Ashwa Sanchalanasana)

Why it works: This pose is great if you’re sitting for a prolonged period of time, as it provides a stretch to the hips, groin, and hamstrings.

How to do it:

1. Inhale and fold forward. Place hands on yoga blocks on the outside of each ankle, place hands on the seat of a stable chair, or on the ground, framing feet.
2. Lift chest and step right leg back behind you.
3. Keep right heel in line with right hip. Keep right knee straight or lower it to the floor.
4. Engage glutes, legs, and core, and bring shoulder blades down and back. Gaze forward.
5. Gaze forward, bring arms up overhead, biceps by ears, palms facing one another. Or keep hands on yoga blocks or floor.
6. Engage glutes, legs, and core, and bring shoulder blades down and back. Gaze forward.
7. Hold for 5 breaths.
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5. Twisted Lunge (Parivrtta Anjaneyasana)

Why it works: This is a great pose for runners because as much as we love running, it’s a repetitive sport that keeps us in one plane of motion (forward and back), says Creaturo. To help us move in the transverse plane—which involves rotational movements—practice this pose, which also stretches the sides of the body.

How to do it:

1. Stand at top of yoga mat. Optional: Place yoga blocks on either side of the feet.
2. Place hands on mat, step right foot back so leg is outstretched behind you, heel lifted. Bend left knee to stack above left ankle at 90 degrees.
3. Keeping right hand on mat or yoga block, raise left hand up toward ceiling, while turning torso toward the front left knee.
4. Gaze up toward lifted left hand.
5. Hold for 5 breaths.
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5 Strength Moves for More Energy

Run coaches Lisa Levin and Julie Sapper, both RRCA-certified run coaches of Run Farther and Faster in Montgomery County, Maryland provide these moves to get your heart pumping and body warmed up when you’re feeling less than energized.

“These moves are particularly effective for boosting energy because they promote blood flow to the muscles, specifically the muscles that are key to efficient running form. Runners can do these exercises as a dynamic warmup to activate muscles before a run, or on their own any time they need an energy boost,” says Levin.

How to use this list: Do this list of moves before a run or anytime you’re looking for an energy boost throughout the week. Follow the reps listed below, completing each move in order for 1 round.

You’ll need an exercise mat and access to a wall. You can also use a dumbbell or a kettlebell for these moves for an extra challenge and kick in heart rate and muscle activation.

1. Alternating Glute Bridge

Why it works: “Alternating glute bridges before a run helps runners activate their glute muscles, which will improve runners’ form and power,” says Sapper.

How to do it:

1. Thanks to our tech-driven lives, we can be in a turtle shell shape in our back especially our.
2. Without arching back, lift hips by engaging glutes.
3. Lift left leg, foot off mat and both knees in line.
4. Lower hips back to the mat, keeping left leg lifted.
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6. Slowly lift hips again, engaging glutes.
7. This time lift right leg, foot off mat, both knees in line.
8. This move will also get your heart rate up, says Levin.
9. Place right foot back down on the mat.
10. Continue alternating for 8-12 reps on each leg.

2. Wall Sit With Alternating Heel Raise

Why it works: “In addition to activating your glutes Youll need a yoga mat and two yoga blocks or a chair quads to ensure that you are engaging them, particularly if your run involves any downhills,” says Levin. This move will help you do just that.

How to do it:

1. Find a sturdy wall and rest hips, back, and shoulders against it.
2. While pressing against the wall, lower hips until knees bend 90 degrees, with knees directly over ankles.
3. While in that position, lift and lower each heel one at a time without shifting hips and maintaining wall-sit position.
4. Continue alternating for 40 reps, 20 on each side.​

3. Mountain Climber

Why it works: Mountain climbers help engage the core muscles, and increase the heart rate slightly to warm up the body before heading out for a run, says Sapper.

How to do it:

1. Place right foot back down on the mat plank position with shoulders stacked directly over wrists, hands placed shoulder-width apart, and core engaged so body forms a straight line from shoulders to hips to heels.
2. Keep neck relaxed by looking down between hands. Engage glutes, quads, and thighs to keep legs straight.
3. With a tight core, initiate the movement by driving left knee in toward chest, then quickly stepping it back to plank position.
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5. Continue alternating for a total of 40 reps, 20 on each side. Aim for a rapid pace while using good form.

4. Lateral Lunge

Why it works: Side lunges allow runners a rare opportunity to work in a different plane of motion, which improves balance and mobility. This move will also get your heart rate up, says Levin.

How to do it:

1. Stand with feet together, hands in front of chest.
2. Take a large step to the left and, keeping back flat and chest up, push hips back as you bend left knee into a lateral lunge.
3. Push through left foot to stand back up.
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5. Fire Hydrant

Why it works: “Fire hydrants improve mobility by opening up tight hip flexors (often due to sitting) and activating the glute muscles,” says Levin.

How to do it:

1. Immediately drive the right knee in toward chest, then quickly step it back to plank position.
2. Slowly lift right leg up and out to the side, engaging glutes, and maintaining 90-degree bend in knee. Avoid shifting weight to left side and maintain a flat back with core engaged while squeezing glutes.
3. Slowly lower right leg.
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Jennifer Acker

Jennifer Acker joined the editorial staff of Runner's World and Bicycling in January 2022. A former freelancer writer and NCAA runner, she started running as a kid and basically never stopped. She also loves outdoor adventures, like hiking, skiing, and mountain biking.