How To Warm Up Your Glutes and Core for Running | QUICK FOLLOW ALONG - The Run Experience

Quick Summary

Title: How To Warm Up Your Glutes and Core for Running | QUICK FOLLOW ALONG – The Run Experience This is a quick summary of Coach Liz’s 7‑minute warm‑up video. 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

• A short, dynamic warm‑up that targets glutes, core, hip joints, and thoracic spine to improve running form and prevent injury—critical for any runner, but especially those pushing their limits and Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Moves include a Downward‑to‑Upward Dog flow, hip “mandalas” (hip circles), calf‑pedal, hip‑circles on all fours, Cat‑Cow spinal mobility, single‑leg plank knee‑to‑elbow, and a reverse lunge with high‑knee drive.
• Emphasis on squeezing the glutes/butt, breathing with movement, and keeping the core engaged throughout.

Workout Example (7 minutes total)

1. Downward/Upward Dog flow – 30 sec: start in plank, squeeze glutes, move between downward and upward dog, breathing with each transition.
2. Calf Pedal – 10 reps each foot while in downward dog, gently rocking heels up and down to warm calves.
3. Hip Circles (Hip Mandalas) – On hands‑and‑knees, lift one heel toward the ceiling and draw large circles; 5 circles each direction per leg.
4. Cat‑Cow – 5‑6 rounds, inhale to arch (cow) and exhale to round (cat) to open the thoracic spine.
5. High‑Plank Single‑Leg Knee‑to‑Elbow – 4‑5 reps each side, keep hips level, squeeze glutes, drive knee to opposite elbow. This move is fantastic for building the core stability needed to maintain strong form deep into a race, a key component when you’re Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
6. Reverse Lunge + High‑Knee Drive – Step back into a wide reverse lunge, squeeze glutes, drop knee, then drive the opposite knee up high; repeat 3‑4 reps each side, adding a reach across the body for extra hip opening.

Practical Tips

• Squeeze the butt on every movement to activate glutes and protect the lower back.
• Keep breathing synchronized with each transition (inhale up, exhale down).
• If you hear “clunks” or feel pain, reduce the circle size or range of motion—listen to your body.
• Use this warm‑up before any run, especially after long periods of sitting. Properly activating your muscles is the first step to a successful session, particularly if you’re taking on a demanding workout. For more on structuring those key sessions, check out our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Closing Note

Give this 7‑minute warm‑up a try before your next run – adjust the timing or reps to match your own pace in the Pacing app. You’ll feel a happier, more ready body for the miles ahead. Happy running

References

• How To Warm Up Your Glutes and Core for Running | QUICK FOLLOW ALONG - YouTube (YouTube Video)

Workout - Glute Activation Easy Run

• 7min @ 7'30''/km
• 25min @ 6'30''/km
• 5min rest
• 5min @ 7'30''/km

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