My Pre Running Warm-up Routine - Matthew Choi

Aug 13, 2025

Intro: This is a quick summary of My Pre Running Warm-up Routine from Matthew Choi. 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 5‑8 minute foam‑rolling session (hamstrings, quads, calves, glutes) to release tension and reduce lactic‑acid buildup.
Follow with light calf stretches against a wall, keeping the stretch very gentle.
Perform ankle mobility circles while keeping your toes on the ground to improve range of motion and protect against ankle twists.
Finish with a brief jump‑rope‑style jog in place to activate the calves before you lace up.
The routine is about pre‑activating muscles, not a full cardio warm‑up; your first mile will still serve as a warm‑up during the run.

Workout Example:

Foam roll each major lower‑body muscle group for 30‑60 seconds each (hamstrings → quads → calves → glutes).
Wall calf stretch: hands against a wall, lean forward, push weight into the wall to gently stretch the back calf (hold 20‑30 seconds per leg).
Ankle circles: lift toes, draw circles with each foot for 30 seconds each direction.
Jog in place (like a jump rope) for 30‑45 seconds to fire up the calves.
Run!

Closing Note: Give this routine a try before your next run, and feel free to tweak the timing or order to fit your own pacing in the Pacing app. Happy running! 🚀