4-Min Pre-Run Dynamic Warm-Up

Workout - 4-Min Pre-Run Dynamic Warm-Up

• 4min @ 7'00''/km
• 30min @ 6'00''/km
• 5min @ 7'00''/km

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Ben Parkes’ Runners Warm Up Routine – Quick and Easy – 4 minutes – Dynamic Stretches for Runners lays out a straightforward prep sequence. This breakdown covers the key movements from the video so you can work the routine into your schedule. For full demonstrations and more context, watch the original video.

Key points:

• A 4-minute sequence that gets blood moving, opens your hips, fires up the glutes, and helps prevent injury.
• Easy jog, then gate opens and closes, leg swings, walking lunges, butt-kicks, and high-knees.
• Bodyweight only, works anywhere: a track, park, or inside.

Workout example:

1. Easy jog: 60 to 90 second light jog at an easy pace.
2. Gate open and close: stand facing a wall and swing one leg forward to hip height (gate-open), then backward (gate-close). 10 to 15 reps on each side.
3. Leg swings: using a wall or post for balance, swing your leg forward and back (around 10 times), then around 10 side-to-side swings on each side.
4. Walking lunges: travel across a flat 10 to 15 m area, stepping forward into a lunge with your back knee gently touching down while keeping your core tight. 8 to 10 lunges per leg, then return.
5. Butt-kicks: jog lightly while bringing your heels toward your glutes, focusing on ankle-knee coordination. 30 seconds.
6. High-knees: drive your knees above hip level while pumping your arms, in place or moving forward. 30 seconds.

Practical tips:

• Keep the jog relaxed. Movement matters more than speed.
• Hold upright posture and core engagement through lunges and swings.
• Grab a railing or tree for balance during leg swings if you need it.
• Adjust reps and timing based on your fitness. The routine scales with you.

Closing note: run through this six-movement sequence before your next outing. The Pacing app lets you customise the pace and reps to match your training needs.

References

• Runners Warm Up Routine - Quick and Easy - 4 minutes - Dynamic Stretches for Runners - YouTube (YouTube Video)