Do This BEFORE Every Run To Improve EVERY Run - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of Do This BEFORE Every Run To Improve EVERY Run from The Running Channel. 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:

Skipping a warm‑up raises injury risk and hinders performance; a proper warm‑up primes muscles, joints, and the nervous system.
Warm‑up should combine 8–15 minutes of light cardio (jog, bike, or brisk walk) to raise heart rate and body temperature.
Follow the cardio with dynamic stretches that move like you’ll run, not static holds.
Include activation drills that target hamstrings, glutes, hip‑flexors, and calves to improve elasticity and coordination.

Workout Example:

Get moving (8‑15 min): Light jog or brisk walk at a comfortable pace; aim for a higher cadence with shorter strides to reduce impact.
Dynamic Stretch Circuit (≈5 min total):
- Hamstring sweeps: 2‑3 sec per leg, 10‑12 reps each side, over a 20 m (≈60 ft) distance.
- Triple‑extension glute activation: Stand ~5 ft from a wall, perform 8‑10 single‑leg toe‑ups, hold top for 2 sec.
- Leg swings: 10‑20 reps or 20‑30 sec per leg, keeping torso upright to mobilise hip‑flexors and hamstrings.
- Optional foam‑roller or tennis‑ball roll‑out for any lingering tightness.
Cool‑down cue: Finish feeling a mild stretch, not pain; transition into your run with the muscles primed.

Closing Note: Try this warm‑up before your next run, tweak the durations or reps to match your own pace, and track the session in the Pacing app for a personalized routine. Happy running!