5 Minute Warm‑Up for Running | ROM, Muscle Fiber Recruitment, and CNS - StrengthRunning

Aug 13, 2025

Intro: This is a quick summary of 5 Minute Warm‑Up for Running | ROM, Muscle Fiber Recruitment, and CNS from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The warm‑up hits three pillars: muscle‑fiber recruitment, neuromuscular (CNS) activation, and range‑of‑motion (ROM) expansion.
It’s built for runners who only have a few minutes before heading out the door.
Dynamic, compound moves (squats, lunges, single‑leg deadlifts, side‑leg swings, marching drills) give a fast, powerful stimulus without a time‑sink.

Workout Example (≈5 minutes total):

Squats – 15 reps (5 regular, 5 sumo, 5 narrow) – body‑weight, focus on glutes & quads.
Lunges with a Twist – 10 reps each side – step forward, twist torso toward the front leg to add rotational ROM.
Single‑Leg Deadlifts – 10 reps each leg – hinge on one leg, optional hip rotation at the bottom to open hips and improve balance.
Side‑Leg Swings – 20 swings each side – hold a stable surface, swing leg forward/backward to mobilise hips and groin.
Marching Drills – 30 seconds – drive hard into the ground with each step, keeping the knee lift natural; focus on force and quickness. Perform each segment back‑to‑back with minimal rest; the whole sequence stays under five minutes.

Closing Note: Grab a minute, run through these moves, and you’ll feel more fluid, powerful, and ready for your run. Adjust the rep counts or tempo in the Pacing app to match your own speed and fitness – then hit the road feeling primed for success!