Pre-Run Warm-Up Routine

Wakes up the hip joint through its primary running plane and tells the hamstrings and hip flexors they're about to work.

Five minutes before a run is worth a dozen static stretches afterwards.

The swing should come from the hip, not from rocking the whole body. Torso stays quiet.

Don't chase height — momentum opens the hip more than effort does. If you're grunting, you're forcing it.

The standing leg works too. Press the foot into the floor and stay tall through the crown of the head.

• Easiershorten the range and reduce speed. Keep the swinging knee slightly bent throughout.
• Harderlet go of the support and challenge balance, or add a small arm swing in opposition to the leg.

Opens the inside and outside of the hip — the planes that runners almost never train but use constantly on uneven ground.

Good prep before trail runs, lateral sports, or any session involving change of direction.

The hips should stay square to the wall — if your pelvis is rotating with the swing, you've lost the joint and started using the whole spine.

Keep it loose. This isn't a strength exercise. The leg should feel heavy and the hip should feel free.

The adductors on the way across, the abductors on the way out. Both wake up together.

• Easiernarrow the swing and slow the tempo. Let the swinging foot brush the floor each pass.
• Harderswing higher and add a small heel kick at the top of the cross-over for more rotational range.

Adds dynamic length through the hamstrings and calves without parking at end range.

Useful before running, field sports or lower-body strength work when the posterior chain feels stiff.

The stretch should run down the back of the front leg, especially the hamstring and calf.

Keep the back long and the movement smooth. If the spine rounds hard, shorten the reach.

The lifted toes matter - they bring the calf and nerve line into the drill without forcing it.

• Easierreduce the hinge and keep the hands above the knee.
• Harderslow the scoop and pause for one breath near the bottom before standing.

Wakes up the quads and front of the hip while adding balance and single-leg control.

A good moving alternative to a static quad stretch before a run or ride.

The stretch should sit through the front of the thigh and hip of the lifted leg.

Stand tall rather than arching the lower back. A small glute squeeze keeps the stretch in the right place.

Move slowly enough that balance is part of the drill, not a wobble you rush through.

• Easierhold a wall and perform it in place.
• Harderadd a small forward reach with the free arm or pause for two seconds each rep.

Raises heart rate and grooves the hip flexor pattern used in running stride.

A solid final piece of a warm-up — gets you from mobility into ready-to-run.

Quick feet, tall posture. Most people pitch forward — keep the chest stacked over the hips.

Drive the knee up, don't kick the foot out. Knee height matters more than speed.

The arms drive the legs. If your arms get sloppy, your legs will too.

• Easiermarch in place at half tempo and lift the knees only to hip height.
• Harderincrease tempo to a full run-in-place pace, or move forward across the floor.

The classic track warm-up drill — grooves running posture, knee drive and elastic foot contact in one move.

Worth ten minutes of any pre-run routine before a hard session.

Tall through the chest, light on the feet. The skip should feel bouncy, not laboured.

The knee drives up sharply and the foot dorsiflexes (toes pulled up) — this is the running posture you actually want under load.

Opposite arm and leg. If your same-side arm and leg are moving together, slow down and re-set.

• Easiermarch forward with high knees instead of skipping. Build the coordination first.
• Harderskip higher and faster, or add a clear pause at the top of each knee drive.

The foundational glute exercise — wakes up muscle that desk-sitting puts to sleep.

A good first piece of any warm-up, or the daily minimum for anyone who sits more than they'd like.

The work should be in the glutes — not the hamstrings, not the lower back. If the hamstrings cramp, walk the feet slightly further from the body.

Don't over-arch at the top. Stop when the hips are in line with knees and shoulders — hyperextending puts the load in the lumbar spine.

Feet stay flat and knees track over the toes. If the knees cave inward, slow down and re-set the position.

• Easierreduce range and lift only to a quarter of full height. Place a pillow under the hips.
• Harderpause for 3 seconds at the top, or progress to Single-Leg Glute Bridge.

Moves the feet and ankles through side-to-side ranges that rarely get trained directly.

Useful before running, court sports, skiing or any session where ankle control matters.

The movement should feel small and precise through the ankles and arches.

Keep the knees soft and the torso still. This is foot control, not a whole-body sway.

Stop short of any sharp ankle pinch or collapse.

• Easierhold a wall and make the rocks smaller.
• Harderslow the tempo or try one foot at a time with fingertip support.

Moves the ankle through both plantarflexion and dorsiflexion in a simple standing pattern.

Useful before runs, long walks, or first thing in the morning when the feet and calves feel stiff.

The movement should feel controlled through the feet, ankles and lower legs.

Keep the torso quiet. If the whole body is swaying, make the rock smaller and slower.

The calves work on the forward rock, the shins work on the backward rock. Both sides should wake up.

• Easierhold a wall or chair for balance and use a smaller range.
• Harderslow the tempo down or do the drill on one leg with fingertip support.