5-Minute Pre-Run Activation
Workout - 5-Minute Pre-Run Activation
- 5min @ 12'00''/km
- 11 lots of:
- 12m @ 12'00''/km
- 5min @ 6'00''/km
- 5min @ 12'00''/km
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Intro
How to Warm-up Before your Next Run? | Beginner Runners by Matthew Choi is definitely worth a watch. Below is a condensed breakdown so you can start the routine right away. Head to the full video if you’d like more detail and context.
Key Points
- Warming up properly engages the muscles you rely on while running, making you feel more confident and reducing injury risk.
- This 5-minute sequence uses simple, accessible moves you can do anywhere without equipment.
- Mix and match the movements or do all of them—even a short activation session before hitting the pavement makes a difference.
Workout Example
5-Minute Pre-Run Warm-Up (all distances are 10–15 meters each way unless noted)
- Toe Walks – step forward on your toes, then back. (10‑15 m forward, then back)
- Heel Walks – shift your weight onto heels to engage your shins and tibialis. (10‑15 m forward, then back)
- Lateral (Side) Walks – move side‑to‑side to activate ankle stabilizers. (10‑15 m each direction)
- Knee Hug – bring each knee up to your chest; add a calf raise on your planted foot if desired. (10‑15 m each leg)
- Quad Pull – draw your foot toward your glutes, with an optional calf lift. (10‑15 m each side)
- Pigeon (Hip Opener) – cross your ankle over the opposite knee and lift gently. (10‑15 m each side)
- Hamstring Sweep – lower your heel toward the ground to stretch your hamstrings. (10‑15 m each side)
- Forward Lunge – step ahead, squeeze your glutes at the top, then switch legs. (10‑15 m each side)
- Lateral Lunges – drop into a side lunge as if settling into a chair, keeping toes pointed up. (10‑15 m each side)
- Single‑Leg Pogo Hops – light, rapid bounces on each foot, 2‑3 per side, going forward then back. (≈10 m total)
- Single‑Leg RDL – hinge from the hip while reaching the opposite hand down, holding your balance on one leg. (8‑10 m each side)
Shorten the sequence or pick just the moves that target your tight spots. A few of these drills will set you up to run with greater power.
Closing Note
Try this 5-minute warm-up on your next run and tweak the distances or reps to fit your pace in the Pacing app. You’ll be ready to run with strength and confidence—time to get moving!