Dynamic Warm-up & Easy Run

Aug 13, 2025

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Based on StrengthRunning’s Standard Warm-Up Demonstration. Watch the full video for the details. You can start using this routine right away.

Key points:

Combines flexibility, mobility, and strength into one pre-run sequence.
Nine body-weight exercises that raise heart rate, expand range of motion, and activate the running muscles (hamstrings, glutes, hips, calves, core).
No equipment, fits any space, every movement scales to your fitness.

Workout example:

Walking deadlift (“drinking bird”): step forward, lower torso, rear leg extended, push back to standing. 10 per leg.
Knee-to-chest + calf lift: drive knee toward chest, rise onto the ball of your foot. 10 reps each side.
Groiners: ground-based hip opener with alternating leg placement. 20 reps.
Donkey kicks: hands and knees, drive one leg up, toes pointing straight up. 10 per leg.
Mountain climbers: 20 reps bringing knees straight in, then 20 reps with knees traveling outward toward your arms. Brisk tempo to raise heart rate.
Iron cross: lie on your back, arms wide, sweep legs side to side trying to reach your hands. 20 reps.
Lunge matrix: forward, forward with a side twist, lateral, diagonal, back. 10-20 reps in each direction, scale 2-10 depending on the day.
Leg swings: forward 10 per leg, lateral 10 per leg.

Closing note: Run this routine before your next outing. Modify rep counts or use the Pacing app as a timer.

References