5-Minute Pre-Run Dynamic Warm-Up
Workout - 5-Minute Pre-Run Dynamic Warm-Up
- 5min @ 8'00''/km
- 2min @ 9'00''/km
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A breakdown of the StrengthRunning video 5 Minute Warm‑Up for Running | ROM, Muscle Fiber Recruitment, and CNS. You’ll find everything you need to run through this workout right now. Watch the full video for the complete guide.
Key Points:
- Three core elements shape this warm‑up: activating muscle fibers, engaging your central nervous system (CNS), and opening up your range of motion.
- Perfect for runners juggling tight schedules and needing to get moving quickly.
- Multi‑joint exercises like squats, lunges, single‑leg deadlifts, side‑leg swings, and marching drills deliver intensity fast without eating into your time budget.
Workout Example (≈5 minutes total):
- Squats – 15 reps (5 standard, 5 sumo, 5 narrow) – use just your body weight, target your glutes and quads.
- Lunges with a Twist – 10 reps each side – step forward, rotate your upper body toward the front leg to increase rotational mobility.
- Single‑Leg Deadlifts – 10 reps each leg – stand on one leg and hinge forward; if you want, add a hip rotation at the lowest point to unlock your hips and sharpen your balance.
- Side‑Leg Swings – 20 swings each side – grip something solid, swing your leg in both directions to loosen up your hip joints and groin.
- Marching Drills – 30 seconds – press hard against the ground as you step, let your knees rise naturally; emphasize raw power and speed. Go from one exercise straight to the next with little or no downtime—the entire routine wraps up in under five minutes.
Closing Note: Set aside five minutes, work through the sequence, and you’re set for a smooth, strong run. Use the Pacing app to fine‑tune the reps or pace to suit your current fitness level—then head out the door ready to perform.