5-Minute Pre-Run Activation

Workout - 5-Minute Pre-Run Activation

• 5min @ 12'00''/km
• 11 lots of:
  • 12m @ 12'00''/km
• 5min @ 6'00''/km
• 5min @ 12'00''/km

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Intro

How to Warm-up Before your Next Run? | Beginner Runners by Matthew Choi is worth a watch. The condensed breakdown below lets you start the routine right away. Watch the full video for context.

Key points

• A proper warm-up engages the muscles you rely on while running, helps you feel more confident, and reduces injury risk.
• This 5-minute sequence uses simple moves you can do anywhere without equipment.
• Mix and match or do all of them. Even a short activation session before running helps.

Workout example

5-minute pre-run warm-up (10–15 meters each way unless noted)

1. Toe walks. Step forward on your toes, then back.
2. Heel walks. Weight on heels to engage shins and tibialis.
3. Lateral (side) walks. Side-to-side to activate ankle stabilizers.
4. Knee hug. Bring each knee to your chest; add a calf raise on the planted foot if desired.
5. Quad pull. Draw your foot toward your glutes, with an optional calf lift.
6. Pigeon (hip opener). Cross your ankle over the opposite knee and lift gently.
7. Hamstring sweep. Lower your heel toward the ground to stretch the hamstrings.
8. Forward lunge. Step forward, squeeze the glutes at the top, switch legs.
9. Lateral lunges. Drop into a side lunge as if sitting into a chair, toes pointed up.
10. Single-leg pogo hops. Light, rapid bounces on each foot, 2–3 per side, forward then back (~10 m total).
11. Single-leg RDL. Hinge from the hip while reaching the opposite hand down, balancing on one leg (8–10 m each side).

Shorten the sequence or pick just the moves that target your tight spots.

Closing note

Try this 5-minute warm-up on your next run and tweak distances or reps in the Pacing app to fit your pace.

References

• How to Warm-up Before your Next Run? | Beginner Runners | - YouTube (YouTube Video)