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 preparation sequence. This breakdown covers the key movements from the video so you can work the routine into your schedule. For full demonstrations and additional context, watch the original video.

Key Points:

• A 4‑minute sequence that increases circulation, opens your hips, activates the glutes, and helps prevent injury.
• Features a relaxed jog followed by gate opens and closes, leg swings, walking lunges, butt-kicks, and high-knees.
• Requires only your bodyweight and works anywhere—a track, park, or even inside.

Workout Example:

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

Practical Tips:

• Keep the jog relaxed—movement takes priority over speed.
• Maintain upright posture and core engagement throughout lunges and swings.
• Grab onto a stable object like a railing or tree for balance during leg swings if you need it.
• Adjust reps and timing based on where you are with your fitness—this routine scales with you.

Closing Note: Run through this six-movement sequence before your next outing and feel the difference in mobility and readiness. The Pacing app lets you customize the pace and reps to match your training needs—make it work for you and keep injuries at bay.

References

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