The Fitness Routine That Helps Kendrick Lamar Prep for Gigs Like the Halftime Show

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As Taylor Swift’s Eras Tour workout has shown, prepping for musical performances now includes more than simply rehearsing songs and choreography—you’ve got to train your entire body for the demands of the stage.

Swift’s preparation, as we learned in her Time Person of the Year interview, included singing-fueled, multihour treadmill sessions to power her through her three-hour shows. With Super Bowl LIX—and its famous halftime show that comes along with it—quickly approaching, we couldn’t help but wonder: Might headliner Kendrick Lamar, who is featured on Swift’s “Bad Blood,” be preparing in a similar way, even though his set list won’t be nearly as robust?

So we did a little digging into how the “Not Like Us” rapper, who recently took home five Grammys, works out in general—and tapped a couple trainers to see how that kind of training could do him a solid on the field.

While Lamar is pretty tight-lipped about his fitness routine, we do have some info on his movement of choice. Last fall, he talked to Harper’s Bazaar about the early-morning ritual that helps him stay physically and mentally ready: running.

“When I started running, that’s where I started to understand. There was this threshold of pain in the spirituality for me,” he told SZA, who interviewed him for the piece. “I remember my shins was aching and I was like, I got one mile to go. Then I get whispers and downloads and start talking about shit that I want to know about. And next thing I’m three miles in, four miles in. I wake up and do that shit every day.”

This could benefit Lamar in a few ways. For any performer, breath control is key, and a consistent running routine, like the one he spoke about, can help build up stamina for the stage, Lindsey Clayton, a certified group fitness trainer and run coach based in New York City, tells SELF.

When engaging in a high-stakes performance such as the Super Bowl halftime show, endurance is key. “Cardio endurance and oxygen consumption will increase over time if you are running consistently,” Clayton says. The regular habit of long, easy runs, such as Lamar’s daily three-to-four-mile bouts, would likely be appropriate for getting the body ready for this type of performance. Clayton also suggests adding in strength training to prep for something like this, since it can boost power and agility, which will help your muscles handle the work once it’s showtime. This is something which Lamar also likely includes in his workout routine (at least based on this 2023 Instagram post.)

While Lamar didn’t mention anything about singing while he ran, we do know—as Swift showed us—that doing so can add an extra layer to training too. Clayton, who used to be a performer herself, would often prep for showtime by singing while running on a treadmill. “It’s going to feel terrible in the moment, but the body’s ability to endure and not feel gassed at the end of it will get better over time,” she says.

What’s more, “running while singing during warm-up exercises prepares the voice and helps prevent strain,” James McMillian, NASM-CPT, Tone House Director of Innovation who trains performers like Jack Harlow and French Montana when they are in New York City, tells SELF.

But the benefits of regular running for prepping for a big show don’t stop at the physical: They also extend to the mental, which is just as important, particularly in potentially stressful situations. In the Harper’s Bazaar interview, Lamar told SZA—who will be joining him in the Super Bowl 2025 halftime show—that running helps him focus on his spirituality. And this, McMillian says, can translate to a successful performance.

“Regular exercise is a powerful stress reducer, as it releases endorphins that decrease anxiety and elevate mood, making performers feel more relaxed and confident,” McMillian says. “It also enhances focus and mental clarity, enabling them to concentrate on their routines.”

What’s more, he says, regular exercise can also help improve the mind-body connection, allowing for greater movement awareness and expression when performing. And regular activity levels can help bolster sleep quality, which can improve focus during performances too, McMillian says.

In fact, daily runs such as Lamar’s can be considered a “moving meditation,” says Clayton, something to help center him and focus on the job—the show—ahead. “Movement can help you get yourself out of your head and into your body. There are nerves associated with your performance, even if you are a superstar and you do it all day every day,” she says. “Being able to move your body gets you out of a state of nervousness or anxiety and gets you back into focusing on your breath and coming back into being grounded.”

That’s why when Clayton is working with clients who are prepping for a big performance, she suggests they jog inside on a treadmill beforehand while doing vocal warm-ups, to get both body and voice ready to go. “Back in my performing days, I would always have to move before the show, doing yoga class or my own workout at the gym,” she says. Going into a performance stiff and cold—not vocally or physically warm—could damage the vocal cords or put the performer at risk for injury. Suffice to say, being physically and mentally ready can go a long way for a successful performance, and we’ll be watching to see how Lamar’s morning runs help him when he takes the stage.

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