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 — we’ve distilled the essentials so you can get started right away. Watch the full video for complete form cues and additional details.

Key Points

• This dynamic stretching routine increases your core temperature, boosts your heart rate and breathing, and preps your joints and blood vessels for action.
• Time requirement: 5‑10 minutes – works in almost any location (bedroom, parking lot, backyard).
• With consistent practice over about a month, you’ll feel stronger when running, notice improved performance, and substantially reduce your injury risk.
• A printable PDF with simple stick-figure drawings is available in the video description for quick reference.

Workout Example

Move through each exercise for the listed reps, flowing smoothly from one movement to the next. Do one complete 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 — your goal is warming up, not tiring out.

Closing Note

Before your next run, give this routine a try and notice how your body feels and moves. You can easily adjust the rep counts to match your fitness level using the Pacing app. Head out and run strong — and catch the StrengthRunning video for the full walkthrough!

References

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