Dynamic Warm-up Application Run

Workout - Dynamic Warm-up Application Run

• 10min @ 7'30''/km
• 20min @ 6'30''/km
• 7min @ 8'30''/km

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Intro

Here’s a breakdown of The Standard Warm up Routine for Runners (Updated!) from StrengthRunning. The video is excellent. The essentials are below so you can start today. Watch the full video for complete form cues.

Key points

• This dynamic stretching routine raises your core temperature, heart rate, and breathing, and preps joints and blood vessels.
• Time: 5-10 minutes. Works almost anywhere (bedroom, parking lot, backyard).
• With consistent practice over about a month, you’ll feel stronger running, perform better, and lower your injury risk.
• A printable PDF with simple stick-figure drawings is in the video description.

Workout example

Move through each exercise for the listed reps, flowing smoothly from one to the next. Do one circuit, or repeat 2-3 times if you have extra time:

1. Walking deadlift: 10-20 reps.
2. Knee hugs: 10-20 reps.
3. Groiners: 10-20 reps.
4. Donkey kicks: 10 reps per leg.
5. Mountain climbers (legs in): 10-20 reps.
6. Mountain climbers (legs out): 10-20 reps.
7. Iron cross: 20 reps.
8. Forward lunge: 10 reps per leg.
9. Twisting lunge: 10 reps per leg.
10. Sideways lunge: 10 reps per leg.
11. Diagonal lunge: 10 reps per leg.
12. Backwards lunge: 10 reps per leg.
13. Front leg swings: 10 reps per leg.
14. Side leg swings: 10 reps per leg.

Tip: keep a steady pace without rushing. The goal is warming up, not tiring out.

Closing note

Try this routine before your next run. Adjust the rep counts in the Pacing app. Watch the StrengthRunning video for the full walkthrough.

References

• The Standard Warm up Routine for Runners (Updated!) - YouTube (YouTube Video)