5-Minute Pre-Run Dynamic Warm-Up
Workout - 5-Minute Pre-Run Dynamic Warm-Up
- 5min @ 8'00''/km
- 2min @ 9'00''/km
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A breakdown of the StrengthRunning video “5 Minute Warm-Up for Running | ROM, Muscle Fiber Recruitment, and CNS”. You’ll find everything you need to run through this workout right now. Watch the full video for the complete guide.
Key points
- Three core elements shape this warm-up: activating muscle fibers, engaging your central nervous system (CNS), and opening up your range of motion.
- Good for runners on tight schedules.
- Multi-joint exercises like squats, lunges, single-leg deadlifts, side-leg swings, and marching drills deliver intensity fast.
Workout example (about 5 minutes total)
- Squats: 15 reps (5 standard, 5 sumo, 5 narrow). Use just your body weight, target your glutes and quads.
- Lunges with a twist: 10 reps each side. Step forward, rotate your upper body toward the front leg to increase rotational mobility.
- Single-leg deadlifts: 10 reps each leg. Stand on one leg and hinge forward. If you want, add a hip rotation at the lowest point.
- Side-leg swings: 20 swings each side. Grip something solid, swing your leg in both directions to loosen up your hip joints and groin.
- Marching drills: 30 seconds. Press hard against the ground as you step, let your knees rise naturally.
Go from one exercise straight to the next with little or no downtime. The entire routine wraps up in under five minutes.
Closing note
Set aside five minutes, work through the sequence, and you’re set for a strong run. Use the Pacing app to fine-tune the reps or pace to suit your current fitness level.