5-Min Pre-Run Dynamic Warm-up
Workout - 5-Min Pre-Run Dynamic Warm-up
- 1min @ 7'00''/km
- 2min rest
- 1min @ 6'30''/km
- 1min @ 5'30''/km
- 1min @ 7'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Here’s a breakdown of the 5-minute warm-up from That Running Guy’s video 5 Minute Warm Up You NEED Before EVERY RUN (Preventing Running Injuries). The full video is worth watching for all the nuances, but we’ve summarized the essentials so you can get started right away.
Key Points:
- Begin with a light jog or small loops in your garden for about 1 minute—this gets your heart pumping and body ready.
- Work through a sequence of slow, controlled movements targeting the neck, shoulders, upper arms, hips, ankles, and hip “gate” opens (5 repetitions each side).
- Add high-knee lifts (roughly 20 reps) and butt-kicks (roughly 20 reps) to continue raising your heart rate and activate the muscles you’ll be using.
- If you’re heading into a time trial or race, throw in 2–3 strides of 50–100 m at 40–80% effort, keeping your posture tall and form sharp.
Workout Example:
- 1‑minute easy jog (around your garden or in place).
- Dynamic stretch circuit (5 slow repetitions for each movement):
- Neck rotations (both directions)
- Shoulder circles (forward & backward)
- Upper arm swings
- Hip circles (both directions)
- Ankle circles (both feet)
- Hip “gate” open‑and‑close (5 reps each leg).
- High‑knee lifts – 20 reps (or 10 out/10 back) with arms pumping.
- Butt‑kicks – 20 reps (or 10 out/10 back) maintaining tall posture.
- Optional strides – 2–3 × 50‑100 m at 40‑80% effort, focusing on form.
Closing Note: Try this 5‑minute routine before your next run—scale the reps or swap in a few different stretches based on what feels right, and log it in the Pacing app. You’ll notice the difference in how prepared your body feels, you’ll cut down on injury risk, and you’re setting the stage for a better workout. Get out there!