Foundation Run with Dynamic Warm-up

Workout - Foundation Run with Dynamic Warm-up

• 6min @ 8'00''/km
• 30min @ 7'00''/km
• 5min @ 8'40''/km

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Intro

Here’s what Ben Parkes covers in FOLLOW ALONG RUNNING WARM UP ROUTINE. QUICK & EASY WAY TO RUN BETTER! Run the routine today. Watch the full walkthrough for context.

Key points

• A 5-minute, equipment-free routine that moves from easy jogging into active mobility work.
• Targets hip, ankle, and hamstring readiness with high knees, butt kicks, leg swings, and arm/side-step movements.
• Timed intervals (mostly 15 to 60 sec each). Just need a timer or basic watch.
• After, spend the first 5 to 10 minutes of your run at easy effort before going harder.

Workout example

1. Light jog in place: 60 sec
2. High-knee drive: 30 sec each side, with arm swing
3. Gate-open/close swings: 30 sec each direction
4. Forward/backward swings: 30 sec per direction (hold a support if needed)
5. Side swing with garden rake: 15 sec each side
6. Arm swing with lateral step: 30 sec
7. Hamstring stretch (straight legs, slight forward fold): 30 sec, optional toe touch
8. Jogging with lifted knees: 30 sec
9. Heel flicks: 30 sec

Total around 5 minutes.

Closing note

Try this before your next outing. Customize timing in the Pacing app if needed.

References

• FOLLOW ALONG RUNNING WARM UP ROUTINE. QUICK & EASY WAY TO RUN BETTER! - YouTube (YouTube Video)