Standard Warm-Up Demonstration - Strength Running - StrengthRunning

Aug 13, 2025

This is a quick summary of Standard Warm‑Up Demonstration from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the routine today. Be sure to check out the full video for all the details.

Key Points

A dynamic warm‑up that blends flexibility, mobility, and strength work, perfect for pre‑run preparation.
Consists of 9 exercises that increase heart rate, improve range of motion, and activate key running muscles (hamstrings, glutes, hips, calves, and core).
All moves are body‑weight, can be done in a hallway or living room, and are easily scalable.

Workout Example

Walking Deadlift (“drinking bird”) – Step forward, bend, keep opposite leg parallel, rise. 10 reps each side.
Knee‑to‑Chest + calf lift – Pull knee to chest, lift onto ball of foot. 10 reps each side.
Groiners – Hip‑openers on the ground, alternating legs. 20 reps.
Donkey Kicks – All‑fours, lift leg, keep foot pointed toward ceiling. 10 reps each leg.
Mountain Climbers – 20 reps with knees in, then 20 reps with knees out to arms; fast pace to raise heart rate.
Iron Cross – Lie on back, arms out, swing legs side‑to‑side, aim to touch hands. 20 reps.
Lunge Matrix – 5 variations (front, front w/ side twist, side, diagonal, back). 10‑20 reps per variation (adjust reps 2‑10 per set).
Leg Swings – Front swings 10 reps each leg, then lateral swings 10 reps each leg.

Closing Note Give this dynamic warm‑up a try before your next run – you’ll feel more flexible, stronger, and ready to hit the pavement. Feel free to adjust the reps or add a timer in the Pacing app to match your own pace and schedule. Happy running!