The Standard Warm up Routine for Runners (Updated!) - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of The Standard Warm up Routine for Runners (Updated!) from StrengthRunning. 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

The routine is a dynamic flexibility warm‑up that raises core temperature, heart rate, and respiration while lubricating joints and opening capillary beds.
It takes 5‑10 minutes and can be performed anywhere – hotel room, parking lot, or backyard.
Consistent use (about a month) can make you feel better, run stronger, and dramatically cut injury risk.
A printable PDF with stick‑figure illustrations is available in the video description for quick reference.

Workout Example

Perform each exercise for the listed reps, moving smoothly from one to the next. Aim for one continuous circuit (or repeat 2‑3 times if you have extra time):

Walking Deadlift – 10‑20 reps
Knee Hugs – 10‑20 reps
Groiners – 10‑20 reps
Donkey Kicks – 10 reps per leg
Mountain Climbers (legs in) – 10‑20 reps
Mountain Climbers (legs out) – 10‑20 reps
Iron Cross – 20 reps
Forward Lunge – 10 reps per leg
Twisting Lunge – 10 reps per leg
Sideways Lunge – 10 reps per leg
Diagonal Lunge – 10 reps per leg
Backwards Lunge – 10 reps per leg
Front Leg Swings – 10 reps per leg
Side Leg Swings – 10 reps per leg

Tip: Keep the tempo brisk but controlled; the goal is to warm up, not fatigue yourself.

Closing Note

Give this dynamic warm‑up a try before your next run and feel the difference in energy and joint mobility. You can easily adjust the rep ranges to match your own pace using the Pacing app. Happy running, and don’t forget to watch the full StrengthRunning video for the complete demonstration!