5 Minute Warm Up You NEED Before EVERY RUN (Preventing Running Injuries) - That Running Guy

Aug 13, 2025

Intro: This is a quick summary of 5 Minute Warm Up You NEED Before EVERY RUN (Preventing Running Injuries) from That Running Guy. It’s a great watch — we’re breaking it down so you can try the warm‑up today. Be sure to check out the full video for all the details.

Key Points:

Start with a light jog or easy loops around your garden for about 1 minute to raise your heart rate.
Follow with a series of slow, controlled dynamic stretches: neck, shoulders, upper arms, hips, ankles, and hip “gate” opens (5 reps each side).
Move into high‑knee lifts (≈20 reps) and then butt‑kicks (≈20 reps) to further increase heart rate and activate the running muscles.
Optional pre‑run strides (50‑100 m) at 40‑80% effort if you’re doing a time trial or race, focusing on tall posture, high hips, and good form.

Workout Example:

1‑minute easy jog (around your garden or in place).
Dynamic stretch circuit (each movement 5 slow repetitions):
- Neck rotations (both directions)
- Shoulder circles (forward & backward)
- Upper arm swings
- Hip circles (both directions)
- Ankle circles (both feet)
- Hip “gate” open‑and‑close (5 reps each leg).
High‑knee lifts – 20 reps (or 10 out/10 back) with arms pumping.
Butt‑kicks – 20 reps (or 10 out/10 back) maintaining tall posture.
Optional strides – 2–3 × 50‑100 m at 40‑80% effort, focusing on form.

Closing Note: Give this 5‑minute warm‑up a try before your next run—adjust the reps or add a few extra stretches to suit your pace, and track it in the Pacing app. You’ll feel more ready, reduce injury risk, and set yourself up for a stronger run. Happy running!